Natalie discovered this yummy bulgur wheat salad which was featured in Crush (issue 36) and is the creation of the fantastic Carey Boucher-Erasmus from Bits of Carey. Nats cannot wait to make it for her Meat Free Monday dinner tonight.
Image from www.yuppiechef.com
Carey says “Bulgur wheat is high in fibre and protein so it’s perfect for a low GI diet. If you are gluten/wheat intolerant, replace with quinoa”
“With its wonderful combination of flavours and textures, this mouthwatering and nutritious salad is great for a picnic or as a braai accompaniment.”
Bulgur Wheat Salad with Beetroot, Goat’s Cheese, Avocado and Walnuts
There are 4 beetroots here…but you only need 3
- 3 medium beetroots
- 1 C (250 ml) bulgur wheat
- 1 C (250 ml) boiling hot vegetable stock
- ½ red onion, thinly sliced
- 1 handful of fresh mint leaves, finely chopped
- juice and zest of 1 lemon
- 1 Tbsp (15 ml) extra virgin olive oil
- freshly milled salt and black pepper to taste
- ½ C (125 ml) sunflower seeds
- ½ C (125 ml) walnuts, roughly chopped
- 100 g Chevin or goat’s cheese
- 1 firm ripe avocado, cut into cubes and drizzled with some lemon juice
- micro herbs or rocket
- Boil the beetroot for 35–40 minutes until tender. Leave to cool slightly, then peel and coarsely grate the beetroot. Keep to one side.
- While the beetroot is cooking, place the bulgur wheat into a shallow dish and pour the vegetable stock over. Leave to stand for about 20 minutes until all the liquid has been absorbed and the grains are soft. Fluff up with a fork and keep to one side.
- Meanwhile, combine the grated beetroot with the bulgur wheat, onion, mint, lemon juice and zest, and olive oil in a large glass or stainless steel mixing bowl. Season to taste.
- When ready to serve, add the seeds, nuts, cheese and avocado, reserving some for garnishing. .
- Serve on a platter, garnished with a few bits of avocado, cheese, seeds and nuts, and topped with some micro herbs.