Brilliant Bulgar Wheat Recipes

Recipes

Posted on October 11, 2013 by Jenny Cromack

This week’s recipes are all about Bulgar Wheat Recipes. A great healthy carbohydrate option which is higher in protein than some other carbohydrate sources.

These recipes are all vegetarian, but add some chicken or fish for an extra protein source.

Enjoy !

LH

Bulgar Wheat, Date & Clementine Salad

Kcal 365 , Protein 19g, Carbs 56g, fat  23g, Sat 3g

Serves 2
Ingredients Process
  • 140g bulgar wheat
  • 1 tsp ground allspice
  • 1 tsp ground cumin
  • 6 stoned dates, chopped
  • small handful parsley, chopped
  • 400g can chickpeas, drained
  • 2 tbsp flaked toasted almonds
  • 100g bag baby spinach
  • 2 clementines, peel removed, sliced

For the dressing

  • juice 1 lemon
  • 2 tbsp sherry vinegar
  • 2 tbsp extra-virgin olive oil
  1. Put the bulgar wheat and spices in a large bowl, season with salt and pour over 140ml boiling water. Cover with cling film and leave to sit for 10 mins. Fluff with a fork, then add the chopped dates, parsley, chickpeas and most of the almonds. Pour the dressing ingredients into a glass jar with a fitted lid and add some seasoning. Shake well and pour over the salad.
  2. Just before eating, mix the spinach through, top with the clementine slices and scatter with the remaining almonds. 

Herby Celery & Bulgar Salad

Kcal 229, Protein 4g, Carbs 30g, fat  10g, Sat 1,

Serves 4
Ingredients Process
  • 200g bulgar wheat
  • 1 bunch celery
  • 1 dessert apple
  • juice 1 lemon
  • 4 tbsp olive oil
  • handful toasted hazelnuts, roughly chopped
  • 1 red chilli, deseeded and chopped
  • large handful pomegranate seeds
  • small bunch parsley, chopped
  • small bunch mint, chopped
  • small bunch tarragon, chopped

 
  1. 1.    Put the bulgar wheat in a large bowl and just cover with boiling water. Cover the bowl with cling film and leave for 30 mins to absorb all the water.
  1. Meanwhile, separate the sticks of celery and set the leaves aside. Very finely slice the celery and roughly chop the leaves. Cut the apple into fine matchsticks and toss in a little lemon juice. In a bowl, mix the remaining lemon juice with the oil and some seasoning to make a dressing.
  2. Gently fluff up the bulgar with a fork. Mix the sliced celery and apple through the bulgar, followed by the nuts, chilli, pomegranate seeds and herbs. Drizzle over the dressing and toss everything together gently. Scatter with the celery leaves and serve 

 

 

Charred Aubergine, Pepper & Bulgar salad

198 kcalories, protein 6g, carbohydrate 38g, fat 3 g, saturated fat 0g,

Serves 4
Ingredients Process
  • 175g bulgar wheat
  • 2 tbsp sundried tomato paste
  • 4 baby aubergines, each sliced lengthways into 3
  • 1 red pepper, sliced lengthways into 1cm pieces
  • 2 tsp olive oil
  • handful basil leaves

 
  1. 1.    Prepare bulgar following pack instructions. Tip into a large bowl and stir through the tomato paste. Season.
  2. 2.    Heat a BBQ or griddle pan to high. Drizzle the aubergines and red pepper with the oil and cook for 5 mins on each side until lightly charred.
  3. 3.    Stir the aubergines and red pepper into the bulgar mixture, then season and stir through the basil.