Recipe home
Herby cracked wheat salad
Ingredients
170g/6oz bulgur wheat
1 bunch each of parsley, coriander and mint, larger stalks removed
4 ripe vine tomatoes
1 small red onion, chopped
1 clove garlic, crushed
grated zest and juice of 1 lemon
1tbsp extra-virgin olive oil
This is a good source of energy, fibre, vitamin C and quercetin (from the red onion), which has natural anti-histamine effects, so is ideal for allergy sufferers
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Method
1 Place bulgur wheat in a large bowl and pour over enough boiling water to cover, plus an extra 1cm.
2 Leave to soak for ten minutes, then fluff up soaked bulgur wheat with a fork. Meanwhile, roughly chop herbs and dice tomatoes into small pieces, scooping out most of seeds.
3 Add onion, garlic, lemon zest and juice and herbs to bulgur wheat and stir well. Season, gently stir in tomatoes, then chill. Pour over olive oil before serving.
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