Name: Roasted tomato and pepper bulgur wheat salad
Prep time: 15 minutes
Cook time: 15 minutes
Yield: 3
Ingredients: 100g bulgur wheat; 450g cherry tomatoes; 1 red pepper, cut into chunks; 2 tbsp olive oil; 2 tbsp balsamic vinegar; handful fresh herbs (e.g. parsley, basil); freshly ground black pepper

Roasted tomato and pepper bulgar wheat salad

Bulgur wheat makes a great basis for salads and is quick and simple to prepare.

Serves

Prep

15 minutes

Cook

15 minutes

Nutritional Information:

Each 300g serving contains (excludes serving suggestion)

KCal: 252
Carbs: 34.3g
Fibre: 5.2g
Protein: 6.0g
Fat: 8.9g
(Low)
Saturates: 1.3g
(Low)
Sugars: 9.7g
(Low)
Salt: 0.02g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

100g bulgur wheat
450g cherry tomatoes
1 red pepper, cut into chunks
2 tbsp olive oil
2 tbsp balsamic vinegar
handful fresh herbs (e.g. parsley, basil)
freshly ground black pepper

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Method

Step 1

Preheat the oven to 220ºC/gas 7.

Step 2

Place the bulgur wheat into a bowl and pour over enough boiling water to cover by about 1cm. Leave to soak for 30 minutes, then drain off any excess liquid.

Step 3

Meanwhile, place the tomatoes onto a baking sheet with the peppers and roast for 10-15 minutes until softened.

Step 4

Gently toss through the bulgur wheat with the remaining ingredients and season well.

Recipe tips

For a gluten-free version, use quinoa in place of bulgur wheat.
This is also great served warm with chickpea, chicken or lamb tagine.
Freezing instructions: suitable for freezing once cooked. Defrost in the fridge or microwave to serve, or reheat in the oven or microwave.