Hot bulgur wheat salad
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 4
Bulgur wheat is a nubbly cousin to couscous, with a little more satisfying chew. It also needs a lot of help from added flavours, so use this as a starting point. Chopped red onion, peppers and celery would also taste great in the mix, as would feta or Greek-style salad cheese.
Ingredients
- bulgur wheat: 300²µ/10½´Ç³ú bulgur wheat
- olive oil: 3 tbsp olive oil, ideally extra virgin
- tomatoes: 6 ripe salad tomatoes, diced
- spring onions: 1 bunch spring onions, trimmed and sliced
- beansbeans: 400g tin mixed beans, drained and rinsed (or any other tinned beans without a sauce)
- parsley: 30g/1oz bunch fresh parsley, roughly chopped
- lemon: 1 lemon, quartered
- black pepper: salt and black pepper
Method
Start by cooking the bulgur wheat in a pan of salted boiling water for about 10 minutes or until tender then drain very well in a sieve.
Heat the oil in a medium frying pan over a low heat and gently fry the tomatoes, spring onions and beans for 2 minutes, until softened, stirring regularly. Remove from the heat before the tomatoes break down too much.
Season with plenty of salt and pepper then add the drained bulgur to the pan, sprinkle over the parsley and toss well together. Squeeze over fresh lemon juice to serve.
Recipe tips
If you don't have extra virgin olive oil, you can use normal olive oil. Feel free to add in any beans you have or chickpeas. Top with chilli sauce or use bottled lemon juice if that's what you have.
In November 2023 this recipe was costed at an average of £5.04 when checking prices at three UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard, for more details click here to see how our budget recipes were costed.
