How to cook bulgur wheat | Tabbouleh-style bulgur and mixed bean salad | Vegan recipe

In this Middle Eastern-Mediterranean-inspired dish, mixed beans, cashews, dried apricots and fresh veg combine to create this wholesome tabbouleh-style salad. Bulgur is very easy to prepare and makes a great alternative to rice and pasta. Serve it as a main, side dish or make it ahead for a filling and healthy packed lunch. Serves: 2 - 3

Ingredients:

For the salad:

1 cup (220g) cracked bulgur wheat
2 - 3 garlic cloves, chopped
2 tbsp olive oil or vegetable oil
1 ¼ cup (325ml) vegetable stock
400g can mixed beans, drained and rinsed
200g baby plum tomatoes, quartered and cut into small pieces
2 avocados, stoned, peeled and diced
2 spring onions, thinly sliced
75g dried apricots, chopped into small pieces
60g roasted salted cashews (or unsalted), coarsely chopped
20g fresh parsley leaves, finely chopped
5g fresh mint leaves, chopped
salt and freshly ground black pepper, to taste

For the dressing:

3 tbsp extra virgin olive oil
2 tbsp freshly squeezed lemon juice
1 tsp agave nectar
¼ tsp (or less) chilli flakes
fine salt, to taste

Method:

1. Prepare the bulgur: the bulgur to water ratio is 1:1 ¼. To be sure you have the correct ratio, use measuring cups or the same container to measure both the volume of bulgur and water/stock.

2. Heat oil in a medium-sized non-stick saucepan (for serving 2, use a 16cm diameter lidded pan), and swirl it to cover the bottom of the pan. When hot, reduce the heat to low, add the garlic, and fry for about half a minute. Add the bulgur, combine well and toast over high heat, stirring all the time, for about 1 or 2 minutes. Pour over the vegetable stock and bring to a boil. Then, remove from the heat, cover with a lid and set aside for at least 20 minutes so that the bulgur can cook and absorb all the water/stock.

3. In the meantime, prepare the dressing: combine olive oil, lemon juice, agave nectar, dry chillies and a pinch of salt in a small bowl and whisk until smooth and slightly thick.

4. When the bulgur is ready, fluff it with a wooden fork and tip it into a large serving bowl. Add the beans, tomatoes and spring onions and toss to combine well. Add the avocado, apricots, cashews, parsley and mint and stir again to combine everything well. Finally, mix in the dressing, taste and adjust any seasoning as necessary. Stir once more and serve.

#vegan #bulgur #tabbouleh

[AIAttanayake]

Superb salad 🥗 recipe. Thank you so much for sharing this yummy recipe. I joined your channel and put a like for the video.

[Iwonderwhy]

Looks so yummy. Thank you so much for that amazing recipe.

[fjordhellas]

I love Lebanese food, it’s second to none . My Lebanese friends would say that making any taboulé without cucumber is incomplete. Greetings from Norway

[janicehicks]

That is beautiful! Thank you for posting.

[Angela-okrj]

Looks yummy, I will definitely make it

[SC-deto]

Hi this is a wonderful recipe. I think your chopping board and spoons look incredible with this recipe as well! Beautiful bright colours ❤

[jeanineslife]

wow! love this recipe im new to bulgur and will try this one first

[ednalanaca]

Thank you...a nice healthy dish easy to prepare

[Buttercup-vwzo]

I bet cucumbers would be good in it. Thanks for recipe.looks delicious

[medinisehgal]

I made this and it tastes so good.pls share more such healthy food recipes

[MrGalaxypiano]

OMG
How beautiful is this recipe 😍
How beautiful is your video
You make me feel hungry 😅
I'll definitely try it out
Thank you for the time you take to share it with us ☺️

[zumieskitchen]

Nice and halthy salad 🥗
Looks delicious 😋 😍

[HectorJPeabody]

Love this take on Tabbouleh. Can’t wait to make it!

[Kjooooh]

love it, been making atleast 5-6 times already

[lawriefoster]

Wonderful...thank you so much for this recipe!!

[bangkoklifebynuningpratiwi]

İ love bulgur!!!! İ love tabouleh ... sure it must be delicious what you made here. So mouthwatering :-)

[Spongekelp]

Do you rinse your bulgur before cooking? Thank you for the great recipe

[glenisvaillancourt]

This looks really good - can I add different seasonings ?

[linychan]

It looks colourful and very tasty. Personally, I'll leave out the dried apricot, cashews and agave serup out. Otherwise my bloodsugar will go through the roof.

[gaonemildrednkoga]

Thank you so much for this amazing recipe