Bulgur wheat with red pepper and herbs

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Bulgur wheat with red pepper and herbs

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

25 minutes

Serves 2

WCRF recipe author logo

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.

Two hands - one large, one smallSuitable for young cooks

WCRF recipe author logo

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.

Two hands - one large, one smallSuitable for young cooks

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

CALORIES: 272

FAT: 6.9g

5 A DAY: 1

SALT: 0.1g

SUGAR: 4.4g

Method

  1. 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.
  2. 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.
  3. Add the garlic and herbs and sauté for 1 minute more.
  4. Pour the mixture over the bulgur. Mix well, season to taste with black pepper and serve.

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