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Roasted tomato and pepper bulgar wheat salad

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Bulgar wheat makes a great basis for salads and is quick and simple to prepare.
Serves
3
Prep
15 minutes
Cook
15 minutes
Each 244g serving contains (excludes serving suggestion)
KCal
234
Carbs
33.50g
Fibre
5.30g
Protein
5.10g
Fat
8.70g
Saturates
1.30g
Sugars
7.50g
Salt
0.20g
Portion Fruit & Veg
2
Ingredients
Ingredients
100g bulgar wheat
450g cherry tomatoes
1 red pepper, cut into chunks
2 tbsp olive oil
2 tbsp balsamic vinegar
handful fresh herbs (e.g. parsley, basil)
freshly ground black pepper
Method
  1. Preheat the oven to 220ºC/gas 7.
  2. Place the bulgar wheat into a bowl and pour over enough boiling water to cover by about 1cm. Leave to soak for 30 minutes, then drain off any excess liquid.
  3. Meanwhile, place the tomatoes onto a baking sheet with the peppers and roast for 10-15 minutes until softened.
  4. Gently toss through the bulgar wheat with the remaining ingredients and season well.
Chefs tips
  • For a gluten-free version, use quinoa in place of bulgar wheat.
  • This is also great served warm with chilli, chicken or lamb tagine.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave to serve, or reheat in the oven or microwave.
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