Bulghur wheat with spring vegetables

    55 min

    The tartness of lemon juice plus the refreshing fragrance of mint make this a dish that will brighten any meal. Bulghur is a form of cracked wheat that cooks fast and easily.

    1 person made this

    Serves: 6 

    • 225g (8oz) bulghur wheat
    • 800ml (1 pint 9fl oz) boiling water
    • 2 tbsp olive oil
    • 3 tbsp fresh lemon juice
    • pepper to taste
    • 2 leeks, halved lengthways and cut crossways into 2.5cm (1in) pieces
    • 2 garlic cloves, finely chopped
    • 12 asparagus spears, cut into 5cm (2in) lengths
    • 140g (5oz) frozen peas, thawed
    • 4 tbsp chopped fresh mint

    Prep:45min  ›  Cook:10min  ›  Ready in:55min 

    1. Combine the bulghur wheat and boiling water in a large heatproof bowl. Leave to soak for about 30 minutes or until the bulghur is tender; stir after 15 minutes. Drain the bulghur in a large fine-mesh sieve.
    2. Whisk together 1 tablespoon of the oil, the lemon juice and pepper in a large bowl. Add the drained bulghur wheat and fluff with a fork to separate the grains and mix them with the dressing.
    3. Heat the remaining 1 tablespoon oil in a medium frying pan over low heat. Add the leeks and garlic, and cook until the leeks are tender. Transfer to the bowl with the bulghur wheat.
    4. Steam the asparagus for about 4 minutes or until tender. Add the peas during the final 30 seconds of steaming. Add the vegetables to the bulghur wheat together with the mint and toss to combine. Serve at room temperature or chilled.

    Some more ideas

    *Use couscous instead of bulghur wheat. Just cover the couscous with boiling water and soak for 5 minutes.
    *Serve this hearty dish with roast red peppers. Offer fresh figs for dessert.

    Health points

    *Bulghur wheat provides a number of nutrients: protein, niacin, insoluble fibre, phytoestrogens and vitamin E, all of which work to keep your heart healthy. Plus, it is a great source of potassium which is very helpful for controlling high blood pressure.
    *Bulghur wheat is a good, low-fat complex carbohydrate. It contains useful amounts of some of the B vitamins, particularly B1, as well as copper and iron.

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