Bulghur Wheat is a wholewheat grain made from durum wheat that has been cracked open and precooked partially. Bulgur is very commonly consumed in European, Middle Eastern and Indian cuisine.
As a wholegrain, bulgur wheat is naturally high in fibre and is a low fat, low calorie vegetarian and vegan food ingredient. It is not suitable for those on a gluten-free diet. Using bulgur wheat in a simple mediterranean salad is a great way to fill up with wholegrain and vegetables.
Ingredients (Serves 2)
1 cup cooked bulgur wheat (roughly 75 gm uncooked )
1/2 can chickpeas (garbanzo beans)
1 cup chopped red onion
1/2 cup yellow capsicum
8 olives, sliced
10 cherry tomatoes, sliced
6-8 baby spinach leaves
12 cubes of feta cheese
Salt & Pepper to season
2 tbsp red wine vinegar
1) Prepare the bulgur as stated in the box. It is usually quite simple - empty 75gm of the uncooked bulgur into a bowl. Pour around 100ml boiling water and leave it for around 10-15 mins. Season with salt, pepper and red wine vinegar and fluff it up with a fork.
2) Get all the other ingredients ready.
3) Arrange them in a systematic way and serve. Told ya it was a simple salad!
Hi guys! I'm Nilofar Iyer and I have shared my dishes here for you to cook for your own family and friends with love and most importantly with their long term good health in mind.