Bulgur Salad

Bulgur salad

Bulgur salad is easy to prepare, full of refreshing flavours and bursting with good health.

Bulgur wheat is a nutty-flavoured Middle Eastern whole-wheat cracked grain. It is high in fibre and protein, rich in B vitamins and minerals.

Bulgur salad makes a delicious main course as well as a tasty side dish. It can be served warm or cold.

I tend to prepare it in bulk and eat as a main course for one meal, and dip into it for snacks and side dishes for the following 2 days. It also makes a flavoursome addition to wraps.

I cook the red onion, garlic and mushrooms to soften the flavours (I find raw garlic can be too overpowering). It also creates a tasty base to toss the bulgur wheat into once cooked.

Bulgur Salad

Serves 4 as a main course

400g dried bulgur wheat

1 tbsp coconut oil

2 medium red onions, sliced lengthways

4 cloves of garlic, chopped chunky

250g mushrooms, sliced

200g samphire

400g cherry tomatoes, halved

4 carrots, grated

1 large cucumber, diced

100g black olives (or colour of your choice)

4 spring onions, finely chopped

2 avocados, chopped

Large handful of fresh mint, chopped

2 tbsp red or white wine vinegar (or substitute with juice of 2 lemons)

Vegetarian option: 200g feta cheese

Vegan option: 4 tbsp nutritional yeast

Salt and pepper to taste

How to prepare Bulgur Salad

Place the bulgur wheat in a pan, cover with boiled water to ensure it is just covered. Add a well-fitting lid and leave for 20 minutes. If there is residual water in the pan after 20 minutes, simply drain it out.

Melt the coconut oil in a large frying pan. Add the red onions and fry on a medium heat for 5 minutes. Add the garlic and mushrooms and cook for a further 10 minutes on a low heat.

Add the samphire to the frying pan and combine well with the onions, garlic and mushrooms. Add the lid and cook on a low heat for a further 5 minutes.

Add the bulgur wheat to the frying pan and stir into the juices, mixing well into the fried vegetables. Turn off the heat.

Add the cherry tomatoes, olives, cucumber, grated carrots, avocados, spring onions, wine vinegar (or lemon juice) and mint. Combine well.

Serve heaped onto 4 plates.

As a tasty vegetarian addition, crumble feta cheese over the bulgur salad.

As a tasty vegan addition, scatter nutritional yeast over the top.