Lemony Bulgur wheat with Roasted Tomatoes and Garlic, Capers, Fresh Herbs, Olives and Feta

I have a mild obsession with bulgur wheat at the moment. It is deliciously nutty and has such a wonderful texture, not to mention the amazing  health benefits. 

As a whole grain it is naturally high fiber, low fat and a low calorie food. Bulgur hasn’t been stripped of its bran and germ, which are where many of the nutrients are actually stored within a whole grain. Therefore it is unrefined and an excellent source of fiber, protein and manganese. It is however not gluten free, having said that my sister who is mildly gluten intolerant can handle this bulgur salad with ease. Bulgur wheat is extremely quick and easy to cook too. 


Ingredients- serves 4 (as a side)

  • 1 cup bulgur wheat
  • 2 cups water
  • 1 tbsp organic vegetable or chicken stock or 1 stock cube
  • 300g cherry tomatoes(I used red and yellow) – halved 
  • 1/2 cup mint – chopped
  • 1/4 cup chives – chopped 
  • 1/4 cup Italian parsley – chopped 
  • 3 tbsp capers – washed and roughly chopped 
  • 1 packet green olives – pitted and roughly chopped 
  • 5 cloves garlic – roast skin on with tomatoes 
  • 1 lemon – zest and juice 
  • 3 tbsp olive oil 
  • Salt and pepper to taste 


Recipe- 

  • Pre heat oven to 200 degrees C 
  • Roast the tomatoes and garlic on a greased baking sheet coat with 1 tbsp olive oil and a good amount of salt and pepper. Roast until tomatoes are slightly browned on the edges and soft – 20-25 minutes 
  • Boil the bulgur wheat in exactly two cups water, and the stock powder for 10 minutes or just until the water is absorbed. 
  • Take off the heat and stir through with a fork. Keep giving it a few stirs until cooled. At this stage don’t worry about it looking like the grains are stuck together, as it cools the grains will separate. 
  • Once cooled add the chopped mint, parsley, chives, cherry tomatoes and green olives
  • For the dressing whisk together the remaining olive oil, capers,roasted garlic squeezed out the skin, lemon juice and zest, season with salt and pepper
  • Pour over the bulgur wheat and mix through
  • Enjoy with grilled fish, chicken or even as a meal on its own


Dees notes –

  • Make sure the garlic is well coated with olive oil before roasting 
  • The bulgur wheat will look like it has turned slightly glutinous and sticky, but don’t worry, as it cools it will separate
  • Don’t overcook it, once the water is absorbed it’s cooked.
  • You can add any herbs, or vegetables to this salad 
  • Chopped anchovy added to the dressing add a wonderful complexity 

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