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Recipe by Good Food

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1. In a large microwave proof bowl, cover bulghar wheat with stock. Cover with cling film and microwave on High for 4 mins. Set aside, covered; it will absorb the stock within another 5 mins. Make a dressing with spice mix, lemon zest and juice and olive oil, then season to taste. Add the onion, chickpeas, peppers and coriander, toss through the cooked bulghar wheat and serve warm or cold.

Per serving

364 kcalories, protein 11g, carbohydrate 55g, fat 13 g, saturated fat 1g, fibre 4g, salt 1.58 g

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• florentine

  23 January 2008

  florentine rated and commented on this recipe

  

  I love this salad for lunch, it's delicious and very filling. The only thing I've changed is how I prepare the bulghar wheat, I've tried it in the microwave but it didn't cook through properly, so I soak the bulghar wheat in the stock for 30 mins and cover it with a plate instead.

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• Brenny

  13 May 2009

  Brenny rated and commented on this recipe

  

  This is a fantastic recipe. It looks good, it tastes fresh and it is healthy for you. I made it on Mothers' Day as I held a BBQ. It was very quick to make and popular too!

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• barney123

  05 August 2009

  barney123 rated and commented on this recipe

  

  This is a great recipe and have made it on a number of occasions and I am usually asked for the recipe. Tastes great and pretty to look at and wonderful with bbq meats or plain roast chicken.

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• Katharine

  10 November 2009

  Katharine rated and commented on this recipe

  

  This is a lovely filling sadly which is surprising considering how low it is in calories. Had never tried bulghur wheat before, but will be using it more often now as it is somehow more satisfying than cous cous.

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Ingredients

• 200g bulghar wheat
• 250ml hot vegetable stock
• ½ tsp Morroccan spice mix, or large pinch each ground cumin and ground cinnamon
• zest 1 lemon , juice of ½ lemon
• 1 tbsp olive oil
• ½ red onion , finely sliced
• 400g can chickpeas , drained
• 210g jar roasted peppers , drained and torn into shreds
• small bunch coriander , leaves only

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Difficulty and servings

Serves 4 generously

Preparation and cooking times

Prep 10 mins

Cook 4 mins

Vegetarian

Ingredients

• 200g bulghar wheat
• 250ml hot vegetable stock
• ½ tsp Morroccan spice mix, or large pinch each ground cumin and ground cinnamon
• zest 1 lemon , juice of ½ lemon
• 1 tbsp olive oil
• ½ red onion , finely sliced
• 400g can chickpeas , drained
• 210g jar roasted peppers , drained and torn into shreds
• small bunch coriander , leaves only

Per serving

364 kcalories, protein 11g, carbohydrate 55g, fat 13 g, saturated fat 1g, fibre 4g, salt 1.58 g

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