Zesty bulgur wheat tabouleh recipe

By Angela Boggiano

  1. Serves 6
  2. Ready in 20 minutes
  3. Rating

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.

tried and tested
Zesty bulgur wheat tabouleh

Ingredients

  1. 200g bulgur wheat
  2. 1 cucumber, peeled, deseeded and diced
  3. 6 medium tomatoes, diced
  4. Bunch of spring onions or 1 small red onion, finely chopped
  5. Large bunch of fresh flatleaf parsley, finely chopped
  6. Large bunch of fresh mint, chopped
  7. 1 garlic clove, finely chopped
  8. 3 tbsp olive oil
  9. Juice 1 large lemon

Method

  1. 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. 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. 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.

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