Home HealthSalad Bulgar Wheat Salad

Bulgar Wheat Salad

Published under: Salad


  • Small Vine-Ripened Tomatoes – 350 gms, halved
  • Garlic Cloves – 2, finely chopped
  • Sugar – 1 tsp
  • Sea Salt – 1 tsp
  • Extra Virgin Olive Oil – 4 tblsp
  • Bulgar Wheat – 200 gms
  • White Wine Vinegar – 2 tblsp
  • Cucumber – 85 gms, peeled and diced
  • Fresh Flat-Leaf Parsley – 2 tblsp, chopped
  • Fresh Mint – 2 tblsp, chopped
  • Pine Kernels – 2 tblsp, lightly toasted
  • Salt and Pepper
  • Fresh Flat-Leaf Parsley Sprigs – to garnish


  1. Preheat the oven to 200C.
  2. Place the halved tomatoes in a roasting tin, cut side up.
  3. Scatter over the garlic, sugar and sea salt and drizzle with 2 tblsp of the olive oil.
  4. Roast in the preheated oven for 20 minutes until soft. Cool.
  5. Place the bulgar wheat in a heatproof bowl and pour over enough boiling water to cover the grains.
  6. Cover the bowl and leave for 30 minutes until all the liquid has been absorbed.
  7. Pour over the vinegar and the rest of the olive oil and stir thoroughly with a fork.
  8. Season well with salt and pepper.
  9. Stir the cucumber, chopped herbs and pine kernels into the wheat.
  10. Gently stir in the roasted tomatoes and any juices from the roasting tin.
  11. Chill in the refrigerator for 30 minutes.
  12. Adjust the seasoning to taste and serve garnished with the parsley sprigs.

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