Spicy Bulgur Wheat Salad

with sriracha & honey dressing

Bulgur wheat is a staple of Middle Eastern & Mediterranean cuisine.  Its mild flavour, nutty taste and short cooking time makes this nutrient-rich grain a popular and versatile addition to any diet.  This recipe makes quite a large portion, which keeps quite happily in the fridge for a couple of days in an air-tight container


Ingredients

Salad
150g bulgur wheat
1 vegetable stock cube
400ml boiling water
1 yellow pepper, finely diced
1 red pepper, finely diced (Ramiro if you can find it)
3 celery sticks, cut lengthways into 4 then diced
1 small red onion, finely diced
Handful of fresh parsley, finely chopped
Handful of fresh chives or dill, finely chopped

Dressing
5 tbsp sriracha sauce
2 tbsp honey
Juice of 1/2 lemon
2 tbsp extra virgin olive oil
Freshly milled seasoning


To make...

Serves 8

  1. Add the bulgur wheat, stock cube and 400ml of boiling water to a pan, bring to the boil and reduce to a low heat for 5-6 minutes or until the water has been absorbed.  Keep an eye on it as you don' want it to overcook and burn.  Leave to rest for a few minutes with the lid on
  2. While the bulgur is resting, make the salad.  Combine all the ingredients in a large bowl then add the bulgur wheat.  Mix together until fully combined
  3. In a small bowl or glass jar with a lid, mix the dressing ingredients together either by a small whisk or shaking the glass jar vigorously for a minute
  4. Pour the dressing all over the salad and give it a good stir
  5. Leave at room temperature before serving

Nutritional Info
Per Serving
165kcal | 3.8g fat | 0.6g saturates | 27g carbs | 9.2g sugars | 2.9g fibre | 3.6g protein | 0.21g salt

LOW CAL | LOW FAT | LOW SATS | LOW SALT | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER | VITAMIN E | VITAMIN K | VITAMIN C | FOLATES 


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