Bulghur Wheat Salad with Minty Lemon Dressing Recipe

Ingredients :

Serves 4

• 125g / 4oz bulghur wheat

• 10cm / 4 inch piece cucumber

• 2 shallots, peeled

• 125g / 4oz baby sweet corn

• 3 ripe but firm tomatoes
  
  For the dressing :

• grated rind of 1 lemon

• 3 tbsp lemon juice

• 3 tbsp freshly chopped mint

• 2 tbsp freshly chopped parsley

• 1-2 tsp clear honey

• 2 tbsp sunflower oil

• freshly ground black pepper

Method :

1. Place the bulghur wheat in a saucepan and cover with boiling water.

2. Simmer for about 10 minutes, then drain thoroughly and turn into a serving bowl.

3. Cut the cucumber into small cubes, chop the shallots finely and reserve. Steam the sweet corn over a pan of boiling water for 10 minutes or until tender. Drain and slice into thick chunks.

4. Cut a cross on the top of each tomato and place in boiling water until their skins start to peel away.

5. Remove the skins and the seeds and cut the tomatoes into small cubes.

6. Make the dressing by briskly whisking all the ingredients in a small bowl until well mixed.

7. When the bulghur wheat has cooled a little, add all the prepared vegetables and stir in the dressing. Season to taste with pepper and serve.

Nutritional details per 100g

energy  65kcals/270kj

protein 2g

carbohydrate 8g

fat 3g

fiber 0.8g

sugar 3.4g

sodium 0.3g

√  cow's milk-free    √  egg-free    √  nut-free    √  vegetarian    √  seafood-free