426897-1-eng-GB_del_sc_grains_2_rt_0

Zesty bulgur wheat tabouleh

  • for 6 people
  • Ready in 20 minutes
  • Easy
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.

Nutritional info per serving

Per serving: 200kcals, 6.6g fat (0.9g saturated), 5.1g protein, 30.7g carbs, 4.8g sugar, trace salt

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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.

  • This calls for a crisp, refreshing Sauvignon Blanc. Pick one from France’s Loire Valley.

From June 2008

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