Serves 8 – 10
250 ml bulgar wheat
375 ml boiling water
15 ml sea salt (Maldon sea salt is my choice)
60 ml extra-virgin olive oil
Juice and rind of 2 lemons
Juice of 1 lime
1 bunch spring onions, finely sliced
1⁄2 small red onion, finely chopped
1 bunch fresh mint leaves, chopped
1 bunch flat-leaf parsley, chopped
1 English cucumber, unpeeled, cut in half, seeds removed, and diced 4 celery stalks, finely sliced
250 g cherry / Rosa tomatoes, cut in halves, or quartered
30 ml red wine vinegar
Salt and freshly-ground black pepper for seasoning
- Place in a bowl the bulgar wheat, boiling water, salt, olive oil, and lemon and lime juice and rind. Allow mixture to stand covered for an hour or two, until all the liquid has been absorbed.
- Add the remaining ingredients; adjust the seasoning, and mix gently.
- Place in the refrigerator until ready to serve.
- Garnish with extra chopped parsley. Check seasoning before serving.
Bulgar wheat is high in fibre and protein, and low in fat and calories. This food offers bulk and nutrients to fill you up, without adding kilos! One thing to bear in mind, is that bulgar wheat has fewer calories, less fat, and more than twice the fibre of brown rice.