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Bulgur Wheat, Feta and Chickpea Salad 2009/06/11

Posted by Mummy Ruth in Cooking.
Tags: , , , , ,

I saw bulgur wheat on the shelves of our local supermarket and thought I would give it a try! It says on the front of the packet – bulgur wheat is a source of fibre which may help maintain a healthy digestive system. An alternative to rice or in a tabbouleh.

On looking at the cooking instructions it looks the same as cous-cous.  I decided to check on the internet for a suitable recipe and came across this one on channel 4’s recipe website.

Here’s my version of the recipe (only slightly different to the original, and I halved the ingredients for the two of us)…

Prep Time: 10 mins.,
Cooking Time: 30 mins
Serves: 2


  • teaspoon measure
  • digital scales
  • sieve
  • sharp knife
  • tin opener

Shopping list:

  • 35g bulgur wheat
  • hot water (enough to cover the bulgur wheat)
  • 1/2 red onion, finely chopped 1/2 lemon
  • 200g can chickpeas, drained and rinsed
  • 3 canned artichoke hearts, cut in half
  • 75g feta cheese chopped
  • 1 teaspoon extra-virgin olive oil

Rinse the bulgur wheat in cold water using the sieve, then transfer to a small  bowl and cover with the hot water. Cover the bowl with a cloth and leave for about 20mins. Drain the bulgur wheat and squeeze out the excess liquid. Stir in the chopped onion. Cut the lemon in half again and squeeze over bulgur wheat.  Cut the other half into wedges and set aside.

Fold the remaining ingredients into the bulgur wheat. Serve with the lemon.  This would be great with some olives and rocket leaves on the side too.


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