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Eat well

Bulgur wheat salad with broccoli

Fresh herbs add extra flavour to this summery salad, which goes perfectly with a BBQ.

Bulghur wheat salad with broccoli

Meal type: Side dish, Salad, Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 10 minutes

1. Put the bulgur wheat in a small saucepan and cover with the stock. Bring to the boil then simmer gently for 10 minutes. Take the pan off the heat and leave to cool – the grains will absorb the warm liquid.

2. Chop the broccoli very finely and the parsley and mint leaves finely. If you have a blender, you could blitz them all together to save time. In a salad bowl, mix together the broccoli, tomatoes, onions, cucumber and herbs.

3. Whisk together the oil, lemon and orange juice and stir into the bowl with the cold bulgur wheat grains. Add an extra squeeze of lemon or orange juice to taste.

Cook's tips

  • Cover with clingfilm and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.
  • This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon, or reduced-fat Greek-style salad cheese and serve with salad. 

Nutritional Information

Each Portion Contains:

Energy 939kJ 223kcal 11%
Carbs 33.6g -
Fat 4.7g Low 7%
Saturates 0.7g Low 4%
Sugar 3.9g Low 4%
Salt 0.3g Low 5%

% = an adult's reference intake

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Ingredients

85g (3oz) bulgur wheat

300ml (½ pint) home-made or low salt stock

115g (4oz) broccoli florets (raw)

115g (4oz) cherry or baby plum tomatoes, halved

2 spring onions, chopped

55g (2oz) cucumber, diced

2 tbsp fresh parsley or watercress

1 tbsp fresh mint

For the dressing:

2 tsp olive oil

2 tsp lemon juice

2 tsp fresh orange juice

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