Brocolli-Lemon Bulgar Wheat salad
With a real glut of brocolli I have been getting as creative as possible to use this crop up – there is only so much soup a household can eat and we were getting pretty close to the brocolli soup limit!!
This salad can be served as a side or main. Would be lovely with some grilled chicken, fish or halloumi.
Bulgar wheat is a healthy source of carbs – high in fibre and protein too! It soaks up other flavours nicely so the garlic and lemon give the dish a nice zingy edge!
Ingredients:
(to serve 8 as a side dish or 4 as a main)
240g bulgar wheat
1 pint stock (of your choice)
1kg brocolli
1 small white onion or a bunch of spring onions
2 cloves garlic, chopped
80ml lemon juice
Chopped parsley, mint & chives – or other herbs of your choice
Method:
1. Simmer brocolli in the stock for about 3-4 minutes under just under cooked.
2. Remove brocolli from stock, lemon juice, garlic and bulgar wheat. Simmer until the bulgar wheat is tender – about 15 to 20 minutes. The bulgar wheat should absorb the stock. Keep at eye on this and add a little extra water if needed.
3. Chop herbs, onion & brocolli finely (a food processor works well).
4. Allow the bulgar wheat to cool and then it into the other ingredients.
Bulgar wheat simmering. Ingredients finely chopped. Once cooled mix well.
Nutrition:
(as a side 1/8th of the recipe):
162 Kcal
2.4g Fat
0.7g Sat Fat
28.5g Carbs
3.6g Sugar
7.3g Fibre
8.9g protein