Post by dudette2001uk on May 30, 2015 16:52:43 GMT
Ingredients (serves 4 large portions)
200g bulgur wheat
200ml boiling water
1 red pepper, de-seeded and chopped
1 yellow or orange pepper, deseeded and chopped
350g ripe tomatoes, deseeded and chopped
5-6 spring onions, finely chopped
50g sultanas/raisins (7 syns)
5 tbsp chopped flat leaf parsley
5 tbsp chopped mint
A pinch of chilli flakes (optional)
Dressing:
4 tbsp extra virgin olive oil (24 syns or 4 x HExB)
1 tbsp tomato puree
4 tbsp lemon juice, and grated rind of the lemon
1 tsp cumin
1 tsp paprika
1 tsp salt (although less would be fine!)
1 tsp ground pepper
Method:
1. Place the bulgur wheat in a large bowl. Cover with the boiling water, stir and cover with clingfilm. Allow the water to absorb for 20 minutes
2. Meanwhile chop all the vegetables and mix the dressing. After the water has absorbed, fluff up the bulgur wheat with a forl and stir in the dressiong.
3. Add all the vegetables and herbs and mix in well.
Other than the oil this is actually quite healthy, and a very nice alternative to pasta or rice salads. The olive oil could be used as a HexB to reduce the syns for this dish
