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Bulghar wheat with carrots & hazelnuts

Give your salad great texture by adding pumpkin seeds, sultanas and hazelnuts to wheat cooked in stock

  • Prep: 10 mins
    Plus soaking no cook
  • Serves 10
  • Easy
  • Serves 10
  • Easy
  • Calories 451
  • Carbohydrates 62
  • Saturated Fat 2
  • Sugar 16
  • Protein 11
  • Fat 18
  • Fibre 10
  • Salt 0.2

Nutrition per serving

  • Calories 451
  • Carbohydrates 62
  • Saturated Fat 2
  • Sugar 16
  • Protein 11
  • Fat 18
  • Fibre 10
  • Salt 0.2

Ingredients

  • 600g bulghar wheat
  • 140g sultanas
  • 1l hot vegetables or chicken stock
  • 4 medium carrots, coarsely grated
  • 100g pumpkin seeds
  • 100g toasted hazelnuts, chopped
  • juice 1 large lemon
  • 5 tbsp rapeseed oil

Method

  1. Put the bulghar and sultanas in a bowl and pour over the hot stock. Cover with cling film and leave for 20-30 mins for the liquid to be absorbed. Once absorbed, run a fork through the grains to separate. Leave to cool.

  2. Add the carrots, pumpkin seeds, hazelnuts, lemon juice and rapeseed oil, and season. Mix well and transfer to a large serving bowl.

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