Bulgur Wheat Salad With Broccoli
Bulgur wheat salad with Broccoli
Serves 2
Ingredients
| Quantity | Ingredient |
| 2/3 Cup | Bulgur wheat |
| 300ml | Home-made or low salt stock |
| 1 Cup | Cherry or baby plum tomatoes, halved |
| 2 | Spring onions |
| 1 | Baby Cucumber, diced |
| 2 Tbsp | Fresh parsley or watercress |
| 1 Tbsp | Fresh mint |
| Dressing | |
| 2tsp | Olive oil |
| 2tsp | Lemon juice |
| 2tsp | Fresh Orange Juice |
Instructions
- Put the bulgur wheat in a small saucepan and cover with the stock. Bring to boil then simmer gently for 10 minutes. Take the pan off the heat, fluff with a fork, and leave to cool – the grains will absorb the warm liquid.
- Chop the broccoli finely and the parsley and mint leaves finely. If you have a blender, you could quickly blend them all together to save time. In a salad bowl, mix together the broccoli, tomatoes, onions, cucumber and herbs.
- Whisk together the oil, lemon and orange juice and stir into the bowl with the cold bulgur wheat grains. Add an extra squeeze of lemon or orange juice to taste.
Cook’s tips
Cover with cling wrap and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.
This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon or reduced-fat Greek-style Feta cheese and serve with salad.
This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource.
Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.
If you have a nutrition question for our dietitian, you can email Marsha here…
Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com
