Parsley and bulgur wheat are the basis of this highly nutritious salad which is low in fat, saturated fat, sugar and salt a good source of vitamin C (good for a healthy immune system).
Bulgur wheat is similar to couscous and is thought to have been used in cooking for over 4,000 years. This salad is a perfect accompaniment to our Lamb and Lentil Burgers.
Ingredients
1 red or yellow pepper
2 medium tomatoes
100g bulgur wheat
1 red onion
Bunch (35g) flat-leaf parsley OR 1 x 15ml spoon dried parsley
Small bunch (10g) fresh mint (optional)
1 lemon (juice only)
1 x 15ml spoon olive oil (preferably extra virgin)
Equipment
Weighing scales
Kettle
2 x Small bowl
Measuring jug
Clingfilm
Chopping board
Sharp knife
Mug or cup
Scissors
Juice squeezer
Measuring spoons
Fork
Serving dish
Instructions
- Boil the kettle.
- Wash the pepper and tomatoes.
- Weigh the bulgur wheat into a small bowl. Measure out 200ml of boiling water from the kettle and pour over the bulgur wheat. Cover with clingfilm and leave for 20 minutes to cook and soften.
- Deseed the pepper, chop into 1cm chunks and place in another small bowl.
- Peel and chop the onion into small chunks and add to the pepper.Chop the tomatoes into small chunks and add to the other ingredients.
- Wash the parsley and mint (if using), then pick the leaves from the stalks. Place the leaves in a large mug or cup and chop finely using scissors. Add to the other ingredients.
- Slice the lemon in half and squeeze the juice, trying to avoid getting the pips in the juice. Pour the juice over the vegetables.
- Measure the olive oil onto the salad and stir well.
- When the bulgur wheat is cooked, carefully remove the clingfilm (be careful of any steam), fluff and separate the grains with a fork, then spoon into the salad. Mix well and serve.
Skills used include:
Washing, weighing, measuring, peeling, chopping, squeezing, boiling and mixing/combining.
Top Tips
- Although this recipe uses only the parsley leaves, you can keep the stalks to go in a stock or bouquet garni. Flat-leaf parsley works well for this recipe as the texture is better than the curly leaf variety.
Something to try next time
- Swap the lemon juice for lime juice.
- Add other crunchy vegetables, such as celery or cucumber.
- If you can’t find bulgur wheat, use couscous instead. It simply needs covering in hot water and will be ready to fluff with a fork in 5 minutes.
Prepare now, eat later
- This will keep in the fridge for up 48 hours before the herbs might start to wilt.
