Hot bulgur wheat salad

Bulgur wheat is a nubbly cousin to couscous, with a little more satisfying chew. It also needs a lot of help from added flavours, so use this as a starting point. Chopped red onion, peppers and celery would also taste great in the mix, as would feta or Greek-style salad cheese.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Start by cooking the bulgur wheat in a pan of salted boiling water for about 10 minutes or until tender then drain very well in a sieve.

Step 2

Heat the oil in a medium frying pan over a low heat and gently fry the tomatoes, spring onions and beans for 2 minutes, until softened, stirring regularly. Remove from the heat before the tomatoes break down too much.

Step 3

Season with plenty of salt and pepper then add the drained bulgur to the pan, sprinkle over the parsley and toss well together. Squeeze over fresh lemon juice to serve.

Step 4

If you don't have extra virgin olive oil, you can use normal olive oil. Feel free to add in any beans you have or chickpeas. Top with chilli sauce or use bottled lemon juice if that's what you have.

Step 5

In March 2022 this recipe was costed at an average of £4.07 when checking prices at four UK supermarkets.

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