Full Recipe

Dark Bulgar Wheat, Roasted Broccoli and Pea Salad

Bulgar Wheat

I really like making healthy salads that are either meals in themselves or only need the addition of a protein to make a meal. As always these come about because I always buy too many vegetables from our market stallholders. In my pantry at home I make sure I have a good selection of grains, various types of rice and I always have Japanese soba (buckwheat) noodles. You don’t need to be precise any quantities with these recipes.  

 

 

Ingredients

Coarse dark bulgar wheat (available from Turkish stallholder Tahsin) – freekah, farro or brown rice also work well

1 head of broccoli cut into small florets

Handful of frozen peas, cooked

Handful of frozen edamame shelled beans, cooked

1 packet fresh snow peas (or sugar snap), large ones sliced in half

1 small red onion, peeled and finely chopped

Plenty of finely chopped mint and/or parsley

1 chilli, finely chopped (optional)

Handful of sunflower seeds, roasted

Handful of shelled pistachio nuts, roasted

Handful of sprouts

½ preserved lemon, flesh removed and discarded, rind chopped

Olive oil

Juice of a lemon

Sumac

Salt and pepper

 

Heat the oven to 180°C. Place the broccoli florets on an oven tray, sprinkle with sumac and drizzle with olive oil and season. Roast for 10-15 minutes. I like the broccoli to be a bit charred looking and crispy but cook it as much or as little as you like.

 

Cook the bulgar wheat according to instructions on the packet.

 

Combine all the vegetables, bulgar wheat, seeds and nuts, herbs, chilli and preserved lemon in a bowl. Drizzle with olive oil, lemon juice and season. Mix and taste and adjust seasoning as required.

 

Serve at room temperature. This dish goes well with any simply pan-fried fish or grilled chicken.