Jam jar salads
Layer beetroot, radish, feta and herbs on top of bulgar wheat cooked in stock for a healthy dressed picnic pot
Difficulty and servings
Serves 8
Preparation and cooking times
Ready in 25 mins
- Heat the stock to boiling point and pour it over the bulgar wheat, cover and leave for 20 minutes to soak. Chill until cold. Mix through the herbs and some seasoning.
- Layer up the salads into 8 jam jars: pack bulgar wheat at the bottom, then top with beetroot, cucumber, radish, feta and finally lettuce. Put the mustard, vinegar, 4 tbsp oil, the honey and some seasoning in a separate jar and shake well to make a dressing. Seal the jars and pack up for your picnic.
PER SERVING
220 kcalories, protein 8.4g, carbohydrate 20.5g, fat 11.5 g, saturated fat 4g, fibre 3.5g, salt 1.5 g
Recipe from olive magazine, July 2012.
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http://www.bbcgoodfood.com/recipes/2303687/
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Ingredients
- 300ml chicken or vegetable stock
- 150g bulgar wheat
- ½ tbsp dill , chopped
- ½ tbsp mint , chopped
- 250g cooked beetroot , diced
- ½ cucumber , diced
- 200g radish , quartered
- 200g feta cheese , crumbled
- 2 Baby Gem lettuces , shredded
- 2 tbsp Dijon mustard
- 3 tbsp white wine vinegar
- rapeseed oil
- 2 tsp honey
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Difficulty and servings
Serves 8
Preparation and cooking times
Ready in 25 mins
Ingredients
- 300ml chicken or vegetable stock
- 150g bulgar wheat
- ½ tbsp dill , chopped
- ½ tbsp mint , chopped
- 250g cooked beetroot , diced
- ½ cucumber , diced
- 200g radish , quartered
- 200g feta cheese , crumbled
- 2 Baby Gem lettuces , shredded
- 2 tbsp Dijon mustard
- 3 tbsp white wine vinegar
- rapeseed oil
- 2 tsp honey
PER SERVING
220 kcalories, protein 8.4g, carbohydrate 20.5g, fat 11.5 g, saturated fat 4g, fibre 3.5g, salt 1.5 g
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