Bulgur wheat is wheat that has been de-husked, parboiled and cracked into coarse pieces. It is also the main ingredient in this Turkish salad.
Ingredients
- 200g bulgur wheat
- 1 cucumber, peeled, deseeded and diced
- 6 medium tomatoes, diced
- Bunch of spring onions or 1 small red onion, finely chopped
- Large bunch of fresh flatleaf parsley, finely chopped
- Large bunch of fresh mint, chopped
- 1 garlic clove, finely chopped
- 3 tbsp olive oil
- Juice 1 large lemon
Method
- 1. Place the bulgur wheat in a large bowl and pour over boiling water until just covered. Cover with a clean tea towel and stand for 15 minutes, until tender. Drain the bulgur wheat well and place in a sieve. Squeeze out the excess water using a spoon.
- 2. Place the cucumber, tomatoes, onions and herbs in a large bowl and toss together well. Add the drained bulgur wheat, garlic, olive oil and lemon juice and season well to taste.
- 3. Serve with griddled or barbecued chicken breast.
Nutritional info
Per serving: 200kcals, 6.6g fat (0.9g saturated), 5.1g protein, 30.7g carbs, 4.8g sugar, trace salt
Wine Recommendation
This calls for a crisp, refreshing Sauvignon Blanc. Pick one from France’s Loire Valley.