Monday, 1 April 2013

WARM BULGUR SALAD

First time actually trying bulgur and I'm a big fan. It reminds me of brown rice but cooks in almost half the time, has a light, nutty taste and is extremely versatile. After digging around for a few nutritional facts, I also discovered that 1 cup of the whole-grain contains up to 8 g of fibre and 6 g of protein.


Ingredients
(serves 2)
- 1 cup bulgur 
- 1 large carrot (chopped)
- 1/2 red bell pepper
- 1/2 head of broccoli 
- 1 small red onion (chopped)
- 1 small bunch spinach leaves
- 1/4 cup fresh almonds
- 1/4 cup sultanas
- 1 tsp ground ginger
- 3 garlic cloves (finely chopped)
- 2 tbsp sunflower oil
- Salt and pepper to taste

Start by preparing the bulgur - boil in salted water for 10 minutes, take off the heat and leave to rise for a further 5 minutes.

Boil or steam the broccoli and carrots until soft and set aside.

In a frying pan, sauté the onions, garlic and pepper in sunflower oil for a couple of minutes, then add the spinach, sultanas, almonds and ground ginger. Cook for another 7-8 minutes, stirring regularly. Add the cooked broccoli and carrots towards the end. Season with salt and pepper.

Serve warm on a bed of cooked bulgur. 

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