Bulgur wheat salad in bowl with spoon


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(3 ratings)

Prep: 25 mins Cook: 5 mins


Serves 4 - 6

Enjoy this bulgur wheat salad as a vegan main, or a side dish to serve with a leg of lamb, chops or roasted aubergine

Nutrition and extra info

  • Healthy
  • Vegetarian
  • Vegan

Nutrition: per serving (6)

  • kcal371
  • fat19g
  • saturates3g
  • carbs40g
  • sugars9g
  • fibre5g
  • protein7g
  • salt0.2g


  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 small, sliced red onion
  • 2 garlic cloves, very finely chopped
  • 2 tsp ground cumin
  • 1 red chilli, halved, deseeded and cut into fine shreds
  • 1 green chilli, halved, deseeded and cut into fine shreds
  • 1¾ tbsp tomato purée
  • 250g bulgur wheat
  • 4 plum tomatoes, chopped
  • 15g walnuts, roughly chopped
  • pomegranate seeds from ½ pomegranate (about 60g)
  • 30g bunch flat-leaf parsley, finely chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • big handful mint leaves, torn
  • 1 large lemon, juiced



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • 85ml extra virgin olive oil
  • 1¾ tbsp pomegranate molasses


  1. Heat the oil in a medium sized saucepan and sauté the onion to just take off the raw edge. Add the garlic and cook for another 30 secs or so. Add the cumin and chillies and cook for another 1 min. Stir in the tomato purée and 175ml boiling water. Add the bulgur, season, stir everything together, remove from the heat, cover and leave to sit for about 15 mins. The water should have been absorbed.

  2. Fork the grains to separate and aerate them, then add the tomatoes, walnuts, pomegranate seeds and herbs and fork them through. Mix the lemon juice, extra virgin olive oil and pomegranate molasses in a small bowl. Add three quarters of this, then taste to see if it needs any more (if it seems well flavoured and moist enough, then leave it).

  3. The kisir can sit at room temperature for a few hours, or covered in the fridge – but let it come to room temperature before serving.

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Comments, questions and tips

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8th May, 2019
Really tasty, and so easy, even my husband who says he does not like bulgur wheat really enjoyed it.....!!
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