Bulgur wheat has higher levels of protein and fibre than white rice, and is a rich source of B vitamins and minerals.
SERVES 4
PREP TIME 15 MINS
COOK TIME 0 MINS
Large Bowl
Fork
| 12 oz (350g) bulgur wheat |
| Salt and freshly ground black pepper |
| 5 fl. oz. (150–300ml) tomato juice |
| 3 tsp capers in vinegar, drained |
| 12 black olives, pitted and halved |
| 12 green olives, pitted and halved |
| 1. Tip the bulgur wheat into a large bowl, then pour over enough boiling water just to cover – about 300ml (10fl oz). Leave to stand for about 15 minutes. |
| 2. Season generously with salt and pepper, and stir well with a fork to fluff up the grains. Add the tomato juice, a little at a time, until the bulgur has absorbed all the juice. Leave to stand for a few minutes between each addition – the bulgur will absorb quite a lot of moisture. |
| 3. Now add the capers and olives, taste, and season again if needed. |
| Fat: 19.34 g | Fiber: 66.2 g |
| Iron: 9.6 mg | Sugar: 7.19 g |
| Calcium: 186.66 mg | Sodium: 2507.68 mg |
| Potassium: 1776.26 mg | Calories: 1329.17 kcal |
| Protein: 44.05 g | Vitamin A: 1081.51 IU |
| Vitamin C: 27.32 g | Carbohydrates: 202.15 g |
| Saturated Fat: 2.75 g | Cholesterol : 0 mg |