This Middle Eastern inspired Pomegranate, Walnut and Bulgur Wheat Salad is delicious on it's own or as part of a larger meal. Get the recipe below.
Simple salads
This salad is great for people who struggle to feel full after just a bowl of leaves. It focuses much more on the use of bulgur wheat to provide sustenance and energy and the fresh herbs to bring some leafy greens to the mix. The walnuts and pomegranate bring a delicious crunchy texture to the dish as well as subtle nutty tones and the sweet yet sharp hit of fruit.
But what is bulgur wheat? You may recognise it from other dishes like tabbouleh. It's an incredibly versatile ingredient that is slightly lower in calories than other whole grains like brown rice and quinoa. It's actually made from cracked durum wheat which makes it high in protein and gluten.
To cook bulgur wheat you simply add water or stock and then simmer for 15 minutes. In this time absorbs the liquid giving it a texture a bit like cous cous. It’s soft, but still with a little bit of bite.
I don't use stock when I cook the bulgur wheat for this recipe. Only because I add lemon after it's cooked and I like it to have a fresh flavour to match the fresh herbs.
For more bulgur wheat recipes, why not try one of these:
Add extra protein
This salad is naturally vegan. And, whilst nuts do contain protein, it's understandable if you want to add a more traditional protein source. Why not try one of these:
- Chickpeas
- Feta or goats cheese
- Grilled chicken breast
- Pork skewers
The recipe
Pomegranate, Walnut and Bulgur Wheat Salad
Ingredients
- 120 grams bulgur wheat
- 600 ml water
- 1 pomegranate seeds only
- 50 grams walnuts chopped
- 2 inches cucumber diced
- 6 spring Onions diced
- 1 handful fresh parsley
- 2 tablespoon extra virgin olive oil
- 1 lemon juice only
- salt and pepper to taste
Instructions
- Add the bulgur wheat to a sauce pan along with the water and bring to the boil. Simmer for 15 minutes until the liquid has been absorbed and it is tender.
- Once cooked, drain and leave to cool.
- Once cooled, combine with the pomegranate, walnuts, cucumber, spring onions and fresh parsley.
- Drizzle over the olive oil and squeeze over the lemon juice. Give the salad a good mix and leave for at least 5 mins so the flavours can combine.
- Season to taste.
- The salad can either be served straight away while still warm or cool from the fridge. Sprinkle over a few more pomegranate pips and serve with a sprig of parsley on top!
Nutrition
Perfect packed lunches
This dish lends itself well to being packed up in a lunch box and being taken to work. If, like me, you end up working straight through your break, it can easily be tucked into at your desk without worrying about messy dressings.
Why not try one of these other simple packed lunch recipes:
For more lunch ideas check out the full range in the lunch time recipe archive.
I've also got breakfast, snacks, dinner and desserts covered!
Xinmei @ Pudding Pie Lane says
I definately agree that these last two weekends have seen us eat a bit more healthy and drink more water, especially seeing those marathon runners outside! Let's just hope the weather keeps on improving 🙂 And then I can make your bulgur wheat salad to take to work (And eat it outside!)
Emmyw says
Yay for eating lunch outdoors! I have a lovely al fresco lunch today as well. We really are making the most of the weather here. Our dinners this week are all going to be a little lighter on the waistline too so hopefully the weather lasts 🙂 I hope you have nice big windows in your offices so you can make the most of it in the week :p Mr KG can't see a window from his desk 🙁