My Favourite Salads
Bulgar wheat is a whole wheat grain that has been cracked, parbolied and dried. It’s high in fibre and also has B vitamins, iron, phosphorus and manganese. It has a nutty flavour and is prepared by soaking in boiling water for about 30 minutes. It forms a great base for salads but can also be used in pilaff, soups and baked goods. It’s the main ingredient in Tabbouleh.
Bulgar Chickpea and Tomato Salad
Preparation time: 20 minutes; Soaking time: 30-35 minutes; Serves: 4
- ½ cup dry bulgur wheat
- 1 cup boiling water
- ½ cup diced cucumber
- 1 medium apple, cored and diced
- 1 medium tomato, seeded and diced
- ¾ cup chickpeas
- ¼ cup fresh cilantro, finely chopped
- ¼-½ cup crumbled Feta cheese (optional)
Ingredients for Dressing
- ¼ cup lemon juice (or vinegar or half of each)
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground pepper to taste
- Soak the bulgur wheat in the boiling water until most of the water is absorbed, (about 30 minutes), adding a little salt to taste. Drain any excess water.
- Add the cucumber, apple, tomato, chickpeas and cilantro to the prepared bulgur.
- Whisk the dressing ingredients together. Season with salt and pepper to taste. Drizzle dressing over salad and stir. Refrigerate for 2-3 hours.
- Add crumbled Feta cheese and serve chilled.
Points to Note
- ½ cup dry bulgar yields 2 cups.
- You can double or triple the recipe as appropriate
- I am on a low-salt diet so didn’t quite like the addition of salt. Next time I would omit the salt. Please suit your palate and do whatever works best for you!