Bulgar is low in calories and high in fibre. It’s very quick to cook and is a great little grain to know about to diversify your diet.
Bulgar Wheat Salad
Ingredients
- 150g bulgar wheat
- 1 large piquillo pepper, chopped
- Handful of herbs, chopped (parsley used here but mint or coriander would also work well)
- 30g toasted walnuts, roughly chopped (approx – according to taste)
- ½ red onion, sliced
- ½ tbsp bouillon powder
- 2 tsp smoked paprika
- 4 tbsp approx. olive oil
Instructions
- Rinse your bulgar wheat lightly in a sieve and then pop into a saucepan and cover with boiling water so there is about 1cm of water on top. Sprinkle over the bouillon.
- Bring up to the boil and then simmer gently for 5-10 minutes or until the grain has puffed up and absorbed all the water and is soft when tasted. If it's still firm but dry, add a splash more water and continue to cook until done.
- Take off the heat and cool.
- If you have the time, pan fry the sliced red onion until soft and translucent. This gives the salad more body, depth and texture.
- Add the smoked paprika, roasted nuts and chopped herbs. Season and add enough olive oil to coat the grains.
Leave a Reply