Curried bulgur wheat salad

Ingredients

• 150 gbulgur wheat
• 2 tbspextra virgin olive oil
• 2 tbspagave syrup
• 1/2 tsp, adjust to tastecurry powder
• 1carrot, grated
• 1green pepper, finely diced
• 3spring onions, sliced
• 150 gsweetcorn
• 40 gpine nuts
• 4 tbspcoriander, chopped
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Cook the bulgur

   Boil the bulgur wheat according to the packet instructions, for around 10 minutes.

2. 2

   Mix the dressing

   Put the olive oil, agave syrup, curry powder and some salt and pepper in a jug, then mix well.

3. 3

   Combine the salad

   When the bulgur is cooked, drain it and add the dressing and all the remaining ingredients. Mix well and serve straight away, or keep in the fridge for a few days.

What is curried bulgur wheat salad?

Bulgur is a quick-cooking, cracked wheat grain used in dishes across the Middle East and Mediterranean. This salad gives it a sweet, warming curry dressing and a generous mix of vegetables.

The combination works because the tender grains take up the dressing, while grated carrot, pepper and spring onions bring freshness and crunch. Pine nuts add a rich, crisp finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 335 calories, 8g protein, 55g carbs, 15g fat.

Bulgur and sweetcorn supply most of the carbohydrates, while olive oil and pine nuts contribute much of the fat; the bulgur, pine nuts and vegetables provide some protein. Pair a serving with a source of protein, such as beans or grilled tofu, for a more substantial plate.

Choosing the ingredients

Bulgur wheat: follow the packet directions, as cooking times can vary with the grind. The recipe calls for 150 g.

Curry powder: start with 1/2 teaspoon, then adjust to taste if you prefer a more pronounced spice.

Vegetables: grate the carrot and finely dice the green pepper so they mix evenly through the grains. Slice the spring onions thinly for a mild, fresh bite.

Getting the dressing right

Mix the olive oil, agave syrup and curry powder thoroughly in a jug so the seasoning is evenly distributed. Add salt and black pepper to taste.

The dressing goes onto the bulgur after it has been drained. Mixing while the grain is still warm helps it take on the flavours.

Texture and doneness

Bulgur cue: the grains should be tender but still distinct when cooked. Drain them well so excess water does not dilute the dressing.

Finishing texture: fold the ingredients together until the vegetables and pine nuts are spread through the salad. Keep the mixing gentle to avoid crushing the softer grains.

Timing and serving

The bulgur takes around 10 minutes to cook, and the dressing and vegetables can be prepared while it simmers. The recipe gives a total time of 15 minutes.

Serve the salad straight away or chill it for later. It makes a colourful side for grilled vegetables or a simple plate of greens.

Recipe notes & tips

• Check the packet for the bulgur's cooking instructions and use those as your guide.
• Drain the cooked bulgur thoroughly before adding the dressing.
• Grate the carrot finely so it distributes evenly through the salad.
• Taste the dressing before combining it with the grains and adjust the curry powder to suit.
• Chop the coriander just before mixing it in for a fresh flavour.

Variations

• Add chickpeas: fold in drained chickpeas for extra substance.
• Use raisins: add a small handful for a fruity contrast to the curry.
• Try lemon: squeeze in a little lemon juice for a sharper dressing.
• Toast the pine nuts: warm them briefly in a dry pan until lightly golden before adding.
• Change the herbs: use chopped flat-leaf parsley instead of coriander.

Common mistakes to avoid

• Overcooking the bulgur: check it at the packet time so the grains stay distinct.
• Leaving excess water: drain the bulgur well to avoid a diluted dressing.
• Uneven chopping: dice the pepper finely and slice the spring onions thinly for a balanced mix.
• Adding too much curry powder at once: begin with 1/2 teaspoon and adjust to taste.
• Mixing too roughly: fold the ingredients together gently to keep the grains intact.

How to store

Keep leftovers in a covered container in the fridge for a few days. This salad can be served chilled or brought back to room temperature; stir it before serving.

Frequently asked questions