Fresh

Purple sprouting broccoli and bulgar wheat salad

This nutritional powerhouse of a salad packs plenty of crunch and proves there's more to salad than lettuce. Meat-eaters might like to serve it with a grilled chicken breast; fish-lovers can try it with a salmon steak.

  • 4
  • 10
  • 5
  • 200g bulgar wheat
  • 200g purple sprouting broccoli
  • 2 large carrots, peeled and grated
  • 1 small red onion, peeled and finely sliced

For the dressing

  • 1 tbsp balsamic vinegar
  • 1 tbsp sherry vinegar
  • 1 lemon, juice only
  • 1 tsp crushed chillies
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp Dijon mustard

To serve

  • 3 tbsp pumpkin seeds, toasted
  • 40g feta, crumbled
  1. Place the bulgar wheat in a bowl and pour over 100ml boiling water and some salt. Mix, then leave to stand for 5 minutes or until it's cool enough to break the wheat back into fine grains with your fingers.
  2. Mix the dressing ingredients together. Add a good pinch each of sugar, salt and black pepper. Shake well and set aside.
  3. Trim the broccoli; halve the large pieces lengthways then cut into smaller pieces. Boil in salted water for 3 minutes, drain and rinse in cold water. Dry on a clean tea towel.
  4. Add the carrots, broccoli and onions to the bulgar wheat.
  5. Pour the dressing over and mix. Serve with the pumpkin seeds and feta sprinkled over.

Per serving: calories 368 (18%), sugar 7g (7.8%), fat 14.5g (21%), saturates 3.1g (16%), salt 0.7g (12%) of your guideline daily amount

Add to mealplanner