Bulgur wheat with red pepper and herbs

Serve up a surprise with these delicious grains, bursting with Mediterranean flavours

1 ratings

25 minutes
Serves 2
1 of 5 a day

Nutrition: Per serving

Kcal272
Fat6.9g
Salt0.1g
Sugar4.4g

Recipe by: World Cancer Research Fund | cancer and nutrition experts

Bulgur wheat is a versatile wholegrain that’s great at absorbing flavours. This dish is a perfect accompaniment to grilled fish or chicken, or you could simply serve it with steamed vegetables for a lighter meal.

Ingredients

150ml vegetable stock (reduced salt or home-made)
100g bulgur wheat
1 tablespoon olive oil
1 red pepper, diced
1 shallot, finely chopped
1 clove garlic, crushed
1 tablespoon chives, finely chopped
1 teaspoon fresh basil, finely chopped
1 teaspoon fresh oregano, finely chopped
Freshly ground black pepper

Method

Bring the stock to the boil in a small saucepan, add the bulgur wheat and cook for 10–15 minutes, until the stock has been absorbed and the bulgur is tender.
A few minutes before the bulgur is done, heat the olive oil in a non-stick pan over a medium heat and sauté the pepper and shallot for 4 minutes.
Add the garlic and herbs and sauté for 1 minute more.
Pour the mixture over the bulgur. Mix well, season to taste with black pepper and serve.