This is such a refreshing salad! Bulgur wheat is a lesser-known type of whole wheat grain that hasn’t been stripped of its bran and germ. It is a good source of source of vitamins, minerals, and is low in fat. It contains magnesium and iron and provides a very good dose of the dietary fibre. The combination of red onion, mint and lemon, make this a perfect accompaniment for fish or barbecues.
- 350g Bulgur wheat
- 700ml vegetable stock
- 1 Red onion finely diced
- Half a cucumber finely diced
- Handful of fresh mint finely chopped
- For the dressing:
- 2 Tbsp freshly squeezed lemon juice
- 1 Tbsp White wine vinegar
- 1 Tsp Agave Syrup
- 3 to 4 tablespoons extra-virgin olive oil.
- Freshly ground black pepper salt to taste.
Place the bulgur wheat in a bowl and pour over the hot stock. Pop a lid or a plate on the bowl and leave to soak up the stock for around 20 minutes. Meanwhile, chop up your veg and make up your dressing by placing all the ingredients into something that you can give them a good old shake-up in. I use a little nutribullet cup with a lid you can screw on. Shake them well to mix and taste test to make sure it isn't too sweet/sharp. Fluff up the wheat with a fork, then stir in the onion, cucumber and mint. Drizzle over the dressing and mix in well. Transfer the mixture to the serving dish and garnish with the mint.
If you like wholesome, grain-based salads, then check out my Mindful Tabbouleh, my take on an old favourite that you can mix and match grains in according to what you've got in the cupboard.