Apple and Sultana Bulgur Wheat Salad

Lots of us fall into the trap of judging before trying. We look at something new or unknown and judge the way it will taste before giving it a go.  Sometimes its the way something looks that creates our first impression rather than the reality.  Ross fell victim to this as we stood staring at the bulgur wheat in the supermarket on Friday evening (whilst he wished he had a normal pizza and chips kind of wife).

The conversation went something like: ‘Oh no, not something else new‘ to which I replied ‘It’s next to the quinoa and cous cous, so your going to love it. You always love it in the end, so stop complaining’. He responded ‘What even is that?’ and so it continued…. although after trying this salad, Ross has now asked for bulgur wheat instead of cous cous on a regular basis.

Bulgur wheat is a great source of fibre, protein and vitamins.  It’s also got a really great texture, giving you more than other similar ingredients.  Alongside that you have lots of flavours and textures in this dish making it refreshing and interesting to eat.

You could serve this as a meal in itself, a lunch or as a side. I’ll serve up some of my own suggestions for a perfect partner for this as a side salad in the next couple of days.

Apple and Sultana Bulgur Wheat Salad 


Serves 4
100 g of bulgur wheat
300 ml of vegetable stock
2 celery sticks (thinly sliced)
2 handfuls of rocket  (roughlychopped)
1/2 tbsp olive oil
2 tbsp sultanas
Juice of half a lemon
1 apple  (grated*)


Add the bulgur wheat and stock to a bowl, stirring once and covering with clingfilm.  Let this cook for about 15 minutes then fluff up when ready to add to the salad.
To a mixing bowl add the celery, rocket, olive oil and sultanas.
When the bulgur wheat is cooked, add to the mixing bowl along with the lemon juice (to taste) and the apple and then season.  Combine well and serve.

*just a tip, grate your apple just before adding to the salad otherwise it may go brown quite quickly. The lemon juice will help protect it from this once in the salad.


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