Lebanese Bulghur Wheat and Feta Salad
Bulghur wheat makes a tasty base for a fast salad. Here it is combined with herbs, olives, some al dente vegetables and crumbly feta cheese, all tossed in a spicy dressing. Great with iceberg lettuce and chunks of sesame-seed bread. Delicious!
Ingredients
Serves: 4
- 200g bulghur wheat
- 600ml boiling water
- 125g green beans, halved
- 2 tbsp olive oil
- juice of 1 lemon
- 1 tsp each ground cinnamon, cumin and coriander
- 25g chives, snipped
- 10g fresh coriander, chopped
- 10g fresh mint, chopped
- 12 stoned black olives, sliced
- 3 tbsp sliced marinated or roasted peppers
- 1 beef tomato, chopped, or 250g cherry tomatoes, halved
- 150g feta cheese, crumbled
Method
Prep:10min ›
Cook:5min ›
Ready in:15min
- Tip the bulghur wheat into a large heatproof bowl and cover with the boiling water. Stir in 1 tsp salt and leave to stand for 15-20 minutes or until absorbed, then use a fork to fluff up the grains.
- While the bulghur wheat is soaking, blanch the green beans in a small pan of boiling water for 1-2 minutes, or in a covered bowl with 1 tbsp water in the microwave for 3 minutes on High. Drain, rinse under cold running water and drain again.
- Mix together the oil, lemon juice, spices and a little salt and ground black pepper. Stir into the bulghur.
- Mix the green beans into the bulghur wheat with the chives, herbs, olives, peppers and chopped tomato or cherry tomatoes. Add the feta cheese and gently fork through the salad.
Swap
For green beans, use broccoli florets or frozen soya beans, but cook for 3-4 minutes at step 2.
…another idea
Warm chicken and almond salad Instead of the olives, peppers, tomato and feta cheese, use 1 coarsely grated carrot and 1/4 cucumber, chopped. While the bulghur wheat is soaking at step 1, heat a wok or frying pan with 1 tbsp olive oil and stir-fry 400g skinless chicken breast fillet, cut into strips, with 1 crushed garlic clove and 1 tsp grated fresh root ginger for 7-8 minutes or until just cooked through. Season, remove from the heat and mix in 3 tbsp Greek-style yoghurt and 3 tbsp toasted flaked almonds. Serve the salad with the chicken on top, garnished with more flaked almonds.
