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5 from 1 vote

Herbed bulgur wheat recipe

This dish is truly delicious - the warmth of the bulgar wheat is complimented by the fresh and crunchy raw veg, topped with the zing of the lemon and onion, and finished with the creamy chunks of goat's cheese. Overall it's a very satisfying, filling, nutrient rich meal.
Prep Time10 mins
Cook Time25 mins
Course: Salads
Cuisine: Middle Eastern
Keyword: bulgur wheat, salad, vegetarian
Servings: 2 bowls
Calories: 406kcal
Author: Emily Leary

Ingredients

  • 4 tbsp goat's cheese
  • 1/2 orange pepper
  • 150 g bulgur wheat
  • 3 vine tomatoes
  • 1/2 cucumber
  • 1 handful fresh mint
  • 1 lemon
  • 1 handful fresh parsley
  • 1 tbsp red onion
  • 2/3 vegetable stock pot/cube

Instructions

  • Bring 350ml (11.8 fl oz) of water to the boil with 2/3 of the vegetable stock
  • Pour in the bulgar wheat, place a lid on the saucepan and rest off the heat for 25 minutes. It's ready when the water has completely soaked into the wheat
  • Coarsely chop the mint leaves and very, very finely dice the red onion
  • Chop the tomatoes and cucumber into 2cm cubes
  • Very finely chop the parsley
  • Chop the orange pepper into pea-sized cubes
  • After 25 minutes your bulgar wheat will be ready
  • Fluff it up using a fork and grate over 1/2 tsp of lemon zest
  • Cut the lemon in half and squeeze over 1 tbsp of lemon juice
  • Mix in the chopped mint, parsley and red onion
  • Mix in the cucumber, tomatoes and raw orange pepper
  • Check for seasoning and add some salt and pepper if you need to
  • Crumble over some goat's cheese
  • Serve with some extra lemon wedges and get stuck in!

Nutrition

Calories: 406kcal | Carbohydrates: 74g | Protein: 18g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 357mg | Potassium: 984mg | Fiber: 19g | Sugar: 9g | Vitamin A: 3065IU | Vitamin C: 98mg | Calcium: 108mg | Iron: 4mg