My Bulgur Wheat Salad – deliciously simple and healthy.
I’ve got quite into bulgur wheat recently; something about the summer and wanting something light but not quintessentially a salad.
Something fresh and filling but not heavy, potato salads are great, but sometimes I’m searching for that mouthful of sunshine.
And that’s what I love about a good bulgur wheat salad; if it’s made right it is bloody fantastic. Especially for a guy like me that thinks he doesn’t like salads (but always loves them like it’s the first time I’ve eaten a salad… idiot…).
It’s a salad for people that don’t like salads.
I’ve come to realise that there is a set of rules to making a good bulgur wheat salad and I’ll share them with you.
Top 3 tips for a bulgur wheat salad:
- Use a lot of herbs – once you think you’ve got enough, add more.
- Don’t skimp on seasoning – bulgur wheat verges on tasteless; it’s up to you to get that flavour going. Use alot of salt and pepper.
- Follow my recipe to cook the bulgur wheat – but the rest of my recipe is just a guide; make it your own.
There is fundamentally two stages to this recipe; cooking the bulgur wheat and then transforming it into a salad.
I cook the start of this the same way I make my Pourgouri (which is a traditionally Greek bulgur wheat dish) and then add all the other bits.
Bulgur Wheat Salad Recipe (a Greek Tabbouleh Recipe):
150 gm / 1 scant cup course grain bulgur wheat – rinsed
4 tbl extra virgin olive oil (cooking)
3 tbl extra virgin olive oil (dressing)
1 small white onion diced
1/2 red onion finely sliced
2 cloves chopped garlic
1 ripe tomato chopped
Just over 1 cup (300 ml) stock (chicken is ideal or veg if you want a vegetarian dish)
1 tbsp dried mint
1 tbl dried oregano
1 handful baby spinach leaves
30g chopped fresh flat leaf parsley
30g chopped fresh coriander
30g chopped fresh mint
1 chilli finely sliced
2 tbl fresh lemon juice
Optional ingredients: pomegranate seeds, crumbled feta, chopped anchovies, anything you want!
Bulgur Wheat Salad Method:
- on a low heat gently fry the onion in olive oil for 5 minutes until cooked then add the garlic and cook for another minute.
- Add the chopped tomatoes and bulgur wheat, followed by the stock.
- Cover the pan, bring to boil then reduce to the lowest heat setting and cook for 10 minutes.
- Once cooked, remove from heat, leave lid on and rest for another 10 minutes.
- Finely chop all the other ingredients except the red onions (thinly sliced) and spinach leaves (left whole).
- Using a fork, fluff the bulgur wheat and mix in everything else.
- Taste for balance of flavours and seasoning
Goes well with bloody everything! But especially with my slow cooked pork belly!