Crab, avocado and bulghur wheat salad

    55 min

    Fresh crab is a real summertime treat. It is rich in flavour and combines well in a salad with crunchy apples and bean sprouts, chunks of perfectly ripe avocados and nutty-flavoured bulghur wheat.

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    Serves: 4 

    • Bulghur wheat salad
    • 200 g (7 oz) bulghur wheat
    • 1 tbsp extra virgin olive oil
    • 3 tbsp lemon juice
    • 3 tbsp chopped fresh flat-leaf parsley
    • 1 tbsp snipped fresh chives
    • 2 medium-sized tomatoes, diced
    • salt and pepper
    • Crab salad
    • 340 g (12 oz) fresh white crab meat
    • 2 avocados
    • 2 crisp green dessert apples
    • 125 g (4½ oz) bean sprouts
    • 3 tbsp reduced-fat mayonnaise
    • 3 tbsp plain low-fat yogurt
    • 1 tbsp lemon juice
    • small pinch of cayenne pepper
    • 2 Little Gem lettuces, separated into leaves
    • 30 g (1 oz) walnut halves, toasted and roughly chopped

    Prep:40min  ›  Cook:15min  ›  Ready in:55min 

    1. Put the bulghur wheat in a large saucepan with 1.3 litres (2¼ pints) cold water. Bring to the boil over a high heat, then reduce the heat and simmer for 10–15 minutes or until the grains are just tender. Drain in a large sieve, pressing down well to squeeze out all the excess water. Leave to cool.
    2. Combine the oil, lemon juice, parsley, chives and diced tomatoes in a large mixing bowl. Add the bulghur wheat and mix thoroughly, then season with salt and pepper to taste. Leave to stand at room temperature while preparing the crab salad.
    3. Pick over and flake the crab meat, discarding any fragments of shell. Halve, stone and peel the avocados, then chop the flesh. Add to the crab. Quarter and core the apples, then thinly slice them. Add to the crab meat with the bean sprouts.
    4. Mix the mayonnaise with the yogurt until smooth. Add the lemon juice and cayenne pepper. Spoon onto the crab mixture and toss gently until just combined.
    5. Pile the bulghur salad onto a serving platter and arrange the Little Gem leaves on top. Spoon the crab salad onto the leaves and scatter over the walnuts. Serve immediately.

    Some more ideas

    Canned crab meat makes an excellent salad base. Use 2 cans, about 170 g each, well drained, instead of the fresh crab. * Use 200 g (7 oz) basmati rice instead of the bulghur wheat. Cook the rice in boiling water for 10–12 minutes, or according to the packet instructions. Drain, rinse with cold water and drain again, then leave to dry before mixing with the dressing and tomatoes.

    Plus points

    Although yogurt has been used for its nutritional and medicinal properties for hundreds of years in the Middle and Far East and Eastern Europe, it has only become popular in the UK in the past few decades. It is a good source of calcium and helps to maintain healthy bones, as well as being vital for the proper functioning of muscles and nerves and for blood clotting. * Walnuts are a good source of the antioxidant nutrients selenium, zinc, copper and vitamin E. Nuts should be used in moderation in diabetic cooking for their beneficial monounsaturated fat.

    Each serving provides

    Excellent source of copper, niacin, vitamin B1, vitamin B6. Good source of iron, potassium, vitamin B2, vitamin C, vitamin E, zinc. Useful source of calcium, folate, selenium, vitamin A.

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