Posted by

Victoria Lagodinsky

July 16, 2014

From Nicola Graimes’ The Top 100 Recipes for a Healthy Lunchbox.

Made from wheat berries, bulgar wheat is a light, nutty grain that is a great source of dietary fibre and B vitamins as well as the immunity-boosting minerals iron and selenium. It’s a grain that is easy for children to eat, as well as adults – and this recipe works well for everyone. Bulgar wheat has a lovely mild flavour and in this recipes it blends well with this lightly spiced dressing. Add halloumi, mozzarella or chicken to introduce some protein to the meal.

Spicy Bulgar Salad with Nectarines

Serves: 2 adults or 4 kids

Preparation time: 10 minutes

Cooking time: 18 minutes
100g/3½oz/½ cup bulgar wheat
475ml/16fl oz/2 cups vegetable stock
1 tbsp olive oil
2 cloves garlic, chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp ground cinnamon
1 ripe nectarine, halved, stone removed and sliced
3 tbsp toasted pinenuts (optional)
2 tbsp chopped coriander (optional)
salt and freshly ground black pepper (optional)


1. Put the bulgar wheat in a saucepan with the stock. Bring to the boil then reduce the heat, cover and simmer for 10–15 minutes until the stock is absorbed. Remove from the heat and leave the pan to stand for 5 minutes with the lid on.

2. Meanwhile, heat the oil in a frying pan and fry the garlic for 1 minute, then add the spices and cook for another minute. Remove from the heat, add the wheat and stir to coat it in the spices. Transfer to a bowl and leave to cool.

3. Stir in the nectarine, pinenuts and coriander, if using, and season with pepper.

The Top 100 Recipes For A Healthy Lunchbox by Nicola Graimes


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