One of the concepts behind the meal planning here at TIEX is getting you to try new things, especially with food. It’s so easy to cook the same recipes using the same ingredients. Bulgur wheat is an ingredient that is great to introduce into your kitchen.┬áBulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. It’s very easy to prepare and is a great way to increase fibre in your diet helping you feel more satisfied after meals. Try our parsley and bulgur wheat chilli salad below!
125g bulgur wheat
2 unwaxed lemons
1x 400g can chickpeas, drained and rinsed
Salt and freshly ground black pepper to taste
1/3 large cucumber, peeled in strips and deseeded
2 large ripe tomatoes, quartered and roughly deseeded
A large bunch (arround80g) flat leaf parsley- stalks removed and leaves roughly chopped
2 fat cloves garlic, finely chopped
1 medium red chilli, deseeded and roughly chopped
3 spring onions, sliced
75ml extra virgin olive oil
To prepare the bulgur simply place in a bowl and cover with boiling water, leaving it to soak for eight minutes. Drain and rinse under cold water, drain again making sure all the water possible is removed. Put it in a serving bowl.
Finely grate theárind from one of the lemons and add to the bulgur. Squeeze both lemons and add all the juice, along with the chickpeas and seasoning to the bulgar.
Chop the cucumber and tomatoes into small cubes and mix it into the salad with the parsley. In a small bowl, mix the garlic, chilli and spring onion with the oil. Add to the salad and allow to stand for around 15 minutes, before mixing and serving.