Bulgar wheat salad



For me the perfect salad should be easy to make, colourful and above all really nice.

This Bulgar wheat salad ticks all these boxes, most weeks in the summer I make a massive bowl and take it into work for my lunch.

To add a bit of variety I mix it up a bit by adding additional ingredients to the base salad such as:

  • Mixed roasted veg,
  • Rocket and watercress,
  • Avocado with sunflower and pumpkin seeds
  • Pomegranate.

The recipe below makes around one large bowl.

  • 100g bulgar wheat
  • one medium red onion
  • 1/4 cucumber
  • 110g cherry tomatoes
  • 75g coriander
  • 25g mint leaves (No stalks)
  • 2 garlic cloves
  • teaspoon rock salt
  • 2 tablespoons olive oil
  • 100ml lime juice
  • teaspoon chili flakes

Place the bulgar wheat in a large bowl and cover with boiling water. Put a large plate over the bowl and set aside for 20 minutes or, until the bulgar wheat has doubled in size.

Meanwhile, prepare the other ingredients: Finely chop the onion,coriander and mint; cut the cherry tomatoes in half and cube the cucumber.

I lay all the ingredients on a chopping mat so that they are ready to pour into the bulgar wheat.

veg prep


For the dressing place to garlic and rock salt into a pestle and mortar and grind until it resembles a thick paste. Drizzle in the olive oil and lime juice then mix.

Drain the water off the bulgar wheat and then pour in the dressing, other ingredients and the chili flakes.

Season with Salt and pepper.

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