Bulghur with Carrot and Orange Salad

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Nourish - Bulghur with Carrot and Orange Salad

This is a light and refreshing salad with the uncomplicated blend of carrot, citrus and toasted almond on a bed of bulghur wheat. Bulghur comes from cracked whole-grain kernels of wheat that get parboiled and dried before packaging. This makes it a very quick to cook grain and delicious addition to salads, soups, stews and more.

Before we get on with the salad recipe, I’ll give you a quick tip on how to cook bulghur for your future cooking en devours:

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Ingredients

  • 2 cups of cooked bulghur
  • 2 carrots, thinly sliced or grated
  • 1 tbsp. honey
  • 3 tbsp. lemon juice
  • 3 tbsp. orange juice
  • 2 whole organic oranges
  • ½ tsp. sea salt
  • 100g toasted flaked almonds
  • 2 tbsp. chopped fresh mint

Method

How to Cook Bulghur

  1. Measure 1 part bulghur to 1 ½ part water or vegetable stock.
  2. Place in a large bowl and pour the boiling liquid over, cover tightly and leave to steam. It will take 20 minutes or more for the grain to absorb all the liquid.
  3. The final texture should be dry when a fork is raked through to loosen the grains.

Method for Main Dish

  1. Mix the honey, orange and lemon juices in a bowl.
  2. Add the carrot and salt and leave to marinate while you prepare the almonds and oranges.
  3. Remove the skin and pith of the oranges with a sharp knife and carefully remove the segments by slicing either side of the membrane.
  4. Lightly toast the almond flakes either in the oven on 180C for several minutes, or toast them off in a dry non-stick frying pan. Keep an eye on them as they burn easily!
  5. Chop the mint and mix it through the bulghur.
  6. Add the orange segments, almonds and carrots.
  7. Drizzle with the citrus juices just before serving.

Bulghur wheat is a grain that many people don’t know about, but definitely should. It’s very versatile, super easy to cook and very easy to ‘dress’.
Just like rice or couscous, you can use it just as it is. Simply boil it up, pour a spicy dressing over it, throw some juicy roasted veg through it and add a small salad to the side.

Similarly, if you want to have a cold salad with a bit more substance to it, cook up some bulghur wheat and let it cool. when it’s cool, combine it with some freshly cut up mint and coriander leaves and a squeeze of lemon. At this time you can add the rest of your salad ingredients.

Maybe your soup is a bit lacklustre and you want it to be a bit more bulked out. Definitely throw in a decent handful of bulghur wheat and enjoy a nice hearty soup as a result.

Bulghur wheat salad with carrot orange and almond flakes in a bowl

Nutrition

almonds and almond milk

Almonds help to boost energy, deliver a decent whack protein and healthy fats. Additionally, they contain potassium, magnesium, and vitamin E.

Carrots are high in the antioxidant beta-carotene (Vitamin A). This has been shown to help protect the skin against the free radical damage caused from sun exposure. On top of that, they help to benefit the skin and help maintain good eyesight.

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Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.