Bulgar Wheat Salad - The Perfect Lunch
This High-Protein Bulgur Wheat Salad is not only a taste sensation but also a nutritious powerhouse. Packed with protein, fibre, vitamins, and minerals, it satisfies your hunger while nourishing your body. Whether enjoyed at home, in the office, or on the go, it's a wholesome lunchtime option that will leave you feeling both satisfied and fuelled for the rest of your day.
Serves 4 | Cooking Time 45 mins
INGREDIENTS
200g Bulgur Wheat
500ml Boiling water
Salad, chopped small - 150g ripe tomatoes, 1/2 large cucumber, 1 red onion, 2 peppers (red/yellow/orange), 100g radish
Fresh Herbs chopped - 1/2 bunch each of Coriander (include stalks), Mint & Basil
1 tbsp Pumpkin Seeds
1 tsp Lemon Juice
1 block of Feta, chopped into small chunks
Salt & Pepper to taste
DRESSING
5 tbsp Olive Oil
2 tbsp sweet Balsamic Vinegar
1 clove garlic, crushed
1/4 tsp salt & 1/4 tsp sugar
1 tbsp grain mustard
METHOD
1. Put the bulgur wheat in a heatproof bowl & pour over the boiling water. Leave to soak for 15-20 mins then fluff up with a fork. Leave to cool.
2. Make Dressing. In a bowl add crushed garlic, salt & sugar. Using the back of a spoon make into a paste. Whisk in Balsamic Vinegar & grain mustard then add the olive oil. Whisk well to mix everything. Season to taste.
3. In a large serving bowl add bulgur wheat, salads, herbs (keep a handful back for decoration), pumpkin seeds (keep a few for decoration), lemon juice, dressing & mix well to combine all the ingredients.
4. Season to taste
5. Top with Feta, herbs & pumpkin seeds
