Fruit & nut bulgar wheat salad

Fruit & nut bulgar wheat salad

Our version of tabbouleh - a Middle Eastern salad made with wheat - makes an easy-to-put-together meal

By , 21 September 2015

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Fruit & nut bulgar wheat salad
  • 45 Mins

  • Serves: 4

  • Price: £1.25 per serving

Nutritional Info
Each 324g serving contains
  • Energy

    2632KJ

    629KCAL

    31%
  • Fat

    25.6g

    high

    37%
  • Saturates

    5.5g

    med

    28%
  • Sugars

    20.4g

    med

    23%
  • Salt

    0.32g

    low

    5%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 812kJ/194kcal.
Ingredients
  • 300g Good & Balanced Bulgar Wheat
  • 2 tbsp finely chopped mint leaves, plus extra leaves to garnish
  • 100g raisins (or sultanas)
  • 50g peanuts
  • 50g sunflower seeds
  • 80g pomegranate seeds
  • 50g Lancashire cheese, crumbled
  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • Pinch ground cinnamon
  • 160g pack washed baby spinach leaves
Method
  • Put the bulgar wheat in a bowl and pour over boiling water to just cover. Soak for 30 minutes, then drain off any excess water.

  • Put the wheat in a larger bowl. Add the chopped mint, raisins, peanuts, sunflower seeds, pomegranate seeds, and cheese. Gently mix together.

  • Whisk together the lemon juice, oil and cinnamon. Season to taste and add to the salad.

  • Just before serving, gently stir in the spinach. Garnish with mint leaves.