Spiced bulgur wheat with roasted peppers

Spiced bulgur wheat with roasted peppers

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(18 ratings)

Prep: 10 mins Cook: 4 mins


Serves 4 generously

This filling vegetarian salad has the spicy flavours of cumin and warming cinnamon

Nutrition and extra info

  • Vegetarian

Nutrition: per serving

  • kcal364
  • fat13g
  • saturates1g
  • carbs55g
  • sugars6g
  • fibre4g
  • protein11g
  • salt1.58g


  • 200g bulgur 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



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

  • 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…

  • ½ red onion, finely sliced
  • 400g can chickpea, drained
  • 210g jar roasted pepper, drained and torn into shreds
  • small bunch coriander, leaves only


  1. In a large microwave proof bowl, cover the bulgur 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 bulgur wheat and serve warm or cold.

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Comments, questions and tips

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scott_w2009's picture
10th Jun, 2019
I've made this a few times and played around a little with the ingredients. Try adding some combination of roasted aubergine, courgette and squash to boost the veggie content. Great on its own for lunch or as a side with grilled chicken as a main.
26th Mar, 2017
I absolutely adore this recipe and I've made it lots of times. It is so tasty and makes a great portable lunch or a lovely side dish for a barbeque or buffet. I hadn't tried bulghar wheat before I discovered this recipe and I was quickly converted. I much prefer it to couscous and often use it in salads now.
11th Aug, 2015
Delicious! Used mint instead of coriander & added cherry tomatoes
12th Apr, 2015
Fabulous salad that makes (greedy?) me 3 x lunchboxes worth for next week - I used a jar of Pimiento peppers which adds a nice little kick. The combo of chickpeas and bulghur also offers us veggies a complete protein hit. Brilliant.
19th Apr, 2013
simple and easy. fresh and filling. will become a firm fave in our household definitely
23rd Oct, 2012
I made this without normal peppers which I just softened in a frying pan first. I added a few chilli flakes too to give it a bit more of a kick. It is really tasty hot with Moroccan style meatballs too!
10th Nov, 2009
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.
5th Aug, 2009
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.
13th May, 2009
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!
23rd Jan, 2008
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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