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Bulgur Wheat Tabbouleh with Pomegranate

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Total time: 30 minutes

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Serves 7

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4 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

112gms - medium-grind bulgur


1 - red onion, finely chopped


200gms - pomegranate seeds


85 grams (¾ cups) - toasted pine nuts


30 ml (2 tbsp) - Olive oil


2 tbsp - Lemon Juice


1 small bunch (½ cup chopped) - Fresh flat leaf parsley, chopped


10 grams - Fresh Mint Leaves, chopped


1 small bunch (½ cup chopped) - Fresh coriander, chopped


⅛ tsp - salt


1 cup - Water

UTENSILS

Measuring cups and spoons, knife, chopping board, electric kettle, heat proof mixing bowl with cover, and colander.

INSTRUCTIONS

1. Bring the cup of water to the boil in a kettle.


2. Mix the bulgur, boiled water and salt in a heat proof mixing bowl.


3. Cover the bowl and allow to sit for 15 mins or until tender. Drain off an excess liquid. Let it cool.


4. When the bulgur has almost totally cooled down, mix in all the   remaining ingredients.


5. Serve cold.

NUTRITION INFORMATION (PER SERVING)

1 serving = ½ cup (100g)

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Energy (kcal)

204

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Carbs (g)

20.4

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Proteins (g)

4.4

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Fats (g)

13.2

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Fibre (g)

4

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