Try this...Spicy bulgar wheat salad

by Arlene Thompson, Sainsbury’s Try Team

THIS is a great recipe for vegetarians, full of flavour and with great texture.

Bulgar wheat is a nutritious staple from the Middle East and is really easy to prepare, and like couscous, it just needs to be covered in boiling water and left to soak for 20 minutes.

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Harissa paste, which is delicious, originates from Tunisia, and contains chillies, garlic, cumin, coriander, caraway and olive oil.

It is a traditional accompaniment for couscous or bulgar wheat. Try using it to marinate chicken for really tasty kebabs.

Spicy bulgar wheat salad

This vegetarian dish is bursting with Mediterranean flavours.

Serves: 4; Preparation time: 25 Minutes

Ingredients: 125g Sainsbury’s cracked bulgar wheat, 2 teaspoons Sainsbury’s harissa paste, 1 x 410g tin Sainsbury’s chickpeas in water, drained, 150g BE GOOD TO YOURSELF Greek-style yogurt, 100g cucumber, washed and grated, 1 tablespoon chopped fresh mint, washed, 50g Sainsbury’s seedless raisins, 2 tablespoons extra virgin olive oil, 170g flame roasted sweet red peppers, finely chopped, 3 tablespoons chopped fresh flat-leaf parsley, washed, 50g Sainsbury’s toasted pine nuts.

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Method: 1. Put the bulgar wheat in a bowl, cover with boiling water and leave for 20 minutes. The grains will soften and swell slightly.

2. Meanwhile, in a separate bowl, mix together the harissa paste and chickpeas.

3. Put the yogurt in another bowl and stir in the cucumber and chopped mint. Season.

4. When the bulgar wheat is ready, drain away any excess liquid and tip it into a bowl. Add the raisins and stir in the oil, peppers and parsley, along with the chickpea mixture and the pine nuts. Season.

5. Divide the bulgar salad between four bowls and top each with a spoonful of the yogurt mixture.

For more tasty recipes go online www.sainsbury.co.uk