Fragrant Bulgur Wheat with Zest

Bulgur wheat is used extensively in Middle Eastern cooking and not only has a low GI but is delicious and takes only minutes to prepare. 

Preparation time: 15 minutes

Cooking time: 17 minutes

Serves: 4


Ingredients:


  • 175 g (6 oz/1 cup) bulgur wheat

  • 250 ml (9 fl oz/1 cup) boiling water

  • 1 tablespoon virgin olive oil

  • 1 tablespoon finely chopped lemon grass

  • 1 tablespoon grated ginger

  • grated zest of 1/2 lemon

  • grated zest of 1/2 lime

  • 1 tablespoon lemon juice

  • 1 tablespoon lime juice

  • 2 vine-ripened tomatoes, chopped

  • 4 spring onions, thinly sliced on the diagonal

  • 175 g (6 oz/1 bunch) asparagus, blanched, cut on the diagonal into 2.5 cm (1 in) pieces

  • freshly ground black pepper

  • 2 tablespoons chopped parsley


LEMON YOGHURT


  • 250 g (9 oz/1 cup) whole milk yoghurt (look out for the sugar content!)

  • 1 tablespoon lemon juice

  • 2 tablespoons chopped chives


Method:


  • Put the bulgur wheat in a bowl and pour over the boiling water. Stir well, then cover with foil (or plastic wrap or a plate) and steam for 15 minutes, or until the water has absorbed.

  • Heat the oil in a non-stick frying pan over medium heat, add the lemon grass and ginger and fry for 2 minutes. Add the lemon and lime zest and juice. Add the bulgur wheat and mix well. Transfer to a serving bowl and add the tomatoes, spring onions and asparagus and toss to combine. Season with pepper and sprinkle with parsley.

  • To make the lemon yoghurt, put all the ingredients in a bowl and mix to combine, adding a little more lemon juice if it is too thick. To serve, drizzle the yoghurt over the bulgur wheat salad.


Nutrition (per serve):


Calories 286,  Fat 7.5 g, Sat Fat 1.8 g, Carbs 38 g, Fiber 8 g, Protein 12 g