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Colourful and vibrant Bulgar wheat salad

Looking for a vibrant and nutrient-packed salad that the entire family will love? Look no further!

This easy-to-prepare bulgar wheat salad is a delightful combination of flavors, colors, and health benefits. Even the pickiest eaters have raved about this dish! Bulgar wheat, a partially cooked whole grain, retains the valuable outer layer and nutrient-rich endosperm. See below why this is a good thing. Embracing whole grains, like bulgar wheat, in your diet has been linked to better overall health and a reduced risk of common diseases.

Some nutritious detail...

The Wholesome Power of Bulgar Wheat: Bulgar wheat is a true nutritional powerhouse. It's not only easy to prepare but also boasts a plethora of health benefits. Here's why bulgar wheat should be on your plate:

  1. Nutrient-Rich: As a whole grain, bulgar wheat retains the outer layer and endosperm, providing increased fiber, vitamin B, folic acid, antioxidants (such as vitamin E and selenium), copper, and magnesium. This "complete package" of nutrients in bulgar wheat works together to support overall health.

  2. Stable Blood Sugar Levels: With its lower glycemic index and higher fiber content, bulgar wheat promotes stable blood sugar levels, making it an excellent choice for those seeking sustained energy and improved glucose control.

  3. Satiety and Weight Management: The high fiber content in bulgar wheat keeps you feeling full for longer, curbing overeating and supporting weight management goals.

  4. Disease Prevention: Emerging evidence suggests that incorporating whole grains, like bulgar wheat, into a healthy diet and lifestyle can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, stroke, and certain cancers. The combination of fiber, antioxidants, and other nutrients in whole grains offers a protective shield against these conditions.


  • 225g bulgar wheat

  • 4 spring onions

  • A small bunch of fresh parsley, chopped

  • A small bunch of fresh mint, chopped

  • Seeds from 1 pomegranate (approximately 150g)

  • 200g feta cheese, crumbled

  • Salt and pepper to taste


  • 1 ½ tbsp Dijon mustard

  • 2 tbsp white wine vinegar

  • 4 tbsp olive oil

  • 2-3 tsp sugar


  1. Prepare the bulgar wheat by placing it in a bowl and covering it with boiling water. Allow it to stand for 30 minutes. Once cooled, fluff it up with a fork and transfer it to a large salad bowl.

  2. Chop the spring onions, parsley, and mint, and add them to the bowl with the bulgar wheat. Sprinkle the pomegranate seeds and crumbled feta cheese on top. Season with salt and pepper according to your taste.

  3. In a separate bowl, whisk together the Dijon mustard, white wine vinegar, olive oil, and sugar to create the dressing. Pour the dressing over the salad ingredients and toss gently to coat.

  4. Serve this colorful and nutritious bulgar wheat salad immediately, and enjoy the satisfying flavors and textures it brings to the table.

Conclusion: This easy-to-prepare bulgar wheat salad is a true crowd-pleaser that offers a burst of flavors, a vibrant appearance, and exceptional health benefits. Packed


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