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Bulghur wheat salad with lamb recipe

Bulghur wheat salad with lamb recipe

  • Recipes
  • Dish type
  • Salad
  • Grain salad

For this tasty dish, tender lamb fillet is quickly cooked under the grill, then cut up and mixed into a salad of bulghur wheat, red pepper, green olives and fresh mint. No oil is used to dress the salad, just fresh lemon and orange juices, so the fat content is kept healthily low.

9 people made this

IngredientsServes: 4

  • 200g (7 oz) bulghur wheat
  • 400g (14 oz) lamb neck fillet, trimmed of fat and cut in half lengthways
  • 4 shallots, finely chopped
  • 1 large red pepper, seeded and chopped
  • 100g (3½ oz) stoned green olives
  • ½ cucumber, chopped
  • 4 tbsp chopped fresh mint
  • juice of 1 lemon
  • grated zest and juice of 1 orange
  • 2 Little Gem lettuces, sliced across into shreds
  • salt and pepper

MethodPrep:30min ›Cook:10min ›Ready in:40min

  1. Preheat the grill. Put the bulghur wheat in a mixing bowl, pour over enough boiling water to cover and stir well. Leave to soak for 15–20 minutes.
  2. Meanwhile, grill the lamb pieces for 6–7 minutes on each side or until browned on the outside but still slightly pink inside. Remove from the heat and leave to rest in a warm place for 5–10 minutes, then slice into chunky pieces.
  3. Put the shallots, red pepper, olives, cucumber and chopped mint in a salad bowl.
  4. Drain the bulghur wheat in a sieve, pressing out excess water. Add to the salad bowl, together with the lemon and orange juices, the orange zest, and salt and pepper to taste. Toss to mix everything well.
  5. Add the lamb and lettuce, and toss again. Serve immediately.

Another idea

Make a spicy pork and bulghur wheat salad with pineapple. Preheat the oven to 220ºC (425ºF, gas mark 7). Mix together the grated zest of ½ orange, the juice of 1 orange, 1 tbsp sunflower oil, 1 tbsp dark rum or soy sauce, 2 tbsp muscovado sugar, 1 large crushed garlic clove, and ½ tsp each ground cinnamon, ground allspice and pepper in a shallow ovenproof dish. Add 400 g (14 oz) pork fillet (tenderloin) and turn to coat with the mixture. Roast for 25 minutes or until tender but still moist. Meanwhile, soak the bulghur wheat as in the main recipe, then mix with ½ sweet ripe pineapple, peeled, cored and chopped, 1 large red pepper, seeded and chopped, 4 shallots, thinly sliced, the juice of 1 orange, 55 g (2 oz) watercress sprigs and 1 tbsp chopped fresh coriander. Season to taste. Spoon onto 4 plates. Slice the pork and arrange on top of the salad. Spoon over the cooking juices and serve immediately.

Plus points

Lamb is an excellent source of zinc, which is necessary for healing wounds. Lamb also provides useful amounts of iron. * Olives contain about 18 per cent fat by weight, and most of this is healthy monounsaturated fat. * Bulghur wheat makes a refreshing alternative to potatoes, and it has a relatively lower Glycaemic Index.

Each serving provides

Excellent source of niacin, viatamin A, vitamin B1, vitamin B6, vitamin B12, vitamin C, vitamin E, zinc. Good source of copper, folate, iron, vitamin B2. Useful source of potassium.

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Reviews & ratingsAverage global rating:(1)

Reviews in English (1)

This recipe was BEYOND delicious! Was even a hit with my picky eaters! :-) just LOVE the bulgur wheat.I didn't have everything the recipe called for, so used what I had:green olivescucumberdidn't have shallots, so left that out completely.just used regular iceberg lettucethe lemon and orange addition, REALLy made this salad incredible!-07 Mar 2016


For the bulgur wheat

  • small bunch fresh coriander, stalks and leaves separated and finely chopped
  • 1 tbsp olive oil
  • 1 orange, zest only
  • 2 large garlic cloves, crushed or grated
  • 1 tsp fennel seeds
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • ⅛ tsp dried chilli flakes
  • 200g/7oz bulgur wheat
  • 50g/1¾oz red lentils
  • 1½ tsp sea salt flakes (or ¾ tsp fine sea salt), plus extra if needed

For the roast vegetables

  • 400g/14oz leeks (trimmed weight), cut into 3cm/1¼in logs
  • 2–3 red peppers, seeds removed and cut into large bite-sized pieces
  • 200g/7oz cherry tomatoes
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 tsp sea salt flakes (or ½ tsp fine sea salt)
  • 3 tbsp olive oil
  • 2 tbsp orange juice, plus extra if needed
  • 150g/5½oz radishes

How to make it

To begin, prepare the bulgur. Since it’s already partially cooked, all you have to do is place it in a bowl with boiling water, cover it with plastic wrap and let it steam for 30 minutes, or until all of the water is absorbed.

In the meantime, prepare the vegetables and herbs.

I like to soak the red onions in cold water to remove the raw onion taste. This is totally optional — if you like raw onions, skip this step.

Fluff up the cooked bulgur with a fork…

Then combine it with the vegetables, herbs, chickpeas, and spices.

Add the freshly squeezed lemon juice and olive oil.

Then toss to combine, season to taste and serve.


Instructions

1. You don’t have to start on the bulgur wheat straightaway, but as it stands so comfortably once cooked, I tend to do it this way round. Finely chop some of the tender stalks of coriander, just enough to give you about a tablespoon peel the garlic measure out the seeds and chilli flakes and have water in a jug by the hob in readiness. If you are in a hurry to eat you could get on with preparing the vegetables now too.

2. Get out a not-too-large heavy-based casserole or pan that comes with a tightly fitting lid – I use an enamelled cast-iron one of 20cm diameter – and very gently warm the oil over low heat. Finely grate in the zest of the orange, and stir it into the oil. Mince or grate in the garlic, add your spoonful of finely chopped coriander stalks and stir these into the now golden oil for about 30 seconds. Turn the heat up a little, just to medium-low, and add the fennel, cumin and coriander seeds, followed by the chilli flakes, and give everything a good stir.

3. Turn the heat to high, and quickly add the bulgur wheat and lentils, and stir again, and well, to make sure everything is mixed together. Now add the water and salt and bring to the boil.

4. Once it’s started bubbling, clamp on the lid and turn the heat back down to low, then leave to cook gently for 15 minutes – you can start chopping your vegetables – by which time all the water should be absorbed.

5. Heat the oven to 220ºC/200ºC Fan. Wash the leeks to remove any mud if needed, and cut them into approx. 3cm logs, and drop into a sturdy and fairly shallow roasting tin in which, ideally, all the vegetables will sit snugly I use one that’s 29 x 25 x 5cm. Cut the red peppers (deseeding, and discarding any pith in the process) into large bite-sized pieces and add them to the roasting tin along with the whole cherry tomatoes.

6. When time’s up on the bulgur wheat, turn off the heat, cover the pan with a clean tea towel, clamp the lid back on and leave for 40 minutes, though it will stand happily for a lot longer than this. I routinely leave this for 2 hours.

7. Sprinkle the seeds and salt over the waiting vegetables, then add the oil and schmoosh to mix. Pour 2 tablespoons of cold water and 2 tablespoons of juice from your zested orange into the tin and roast in the hot oven for 30 minutes, by which time the vegetables should be cooked and soft, and the leeks beginning to scorch in parts. While the vegetables are in the oven, halve the radishes from top to bottom.

8. When the leeks, peppers and tomatoes have had their 30 minutes, take the tin out of the oven, add the radishes, and mix. Because the vegetables – ideally – fit so snugly in their tin, they make a wonderful strongly flavoured juice as they cook. However, if you’ve had to use a bigger tin, you may find that they’re going a little dry, and might be sticking to the tin in places if so add another tablespoon each of orange juice and water or more as needed. Put back in the oven to roast for another 10 minutes. Take the tin out of the oven and let stand while you put the finishing touches on the bulgur wheat.

9. Chop the coriander leaves. Remove the lid and tea towel from the bulgur wheat and use a couple of forks to mix everything together in the pan and, importantly, to separate and fluff up the grains.

10. Tip into a serving bowl or dish, add most of your chopped coriander and fork it in. Add a third of the roasted vegetables and mix in well but lightly with your two forks. Taste for seasoning – I often want to add more salt at this stage. Top with the remaining roasted vegetables, and sprinkle with the rest of the coriander.

Store - Refrigerate leftovers, covered, for up to 5 days. Reheat in microwave or transfer to ovenproof dish, cover with foil and heat in a 180°C/160°C Fan oven until piping hot. Or eat cold.


Tomato Bulgur Pilaf

Tomato bulgur pilaf which is known in Arabic as “burghul a banadoura” can be served as a main dish or as a side dish. It is often served with yogurt, plain (how I feed it to my 1 year old) or as a yogurt salad like my Lebanese cucumber and yogurt salad.

It is a very popular dish in Lebanon and in Turkey because of it’s simplicity and for the fact that it costs very little to make! At every Turkish restaurant I have ever eaten at, this bulgur pilaf is always served on the side of whatever grilled meat I order.

What is Bulgur?

If you’re not familiar with bulgur, it is a whole grain that resembles quinoa. It is healthier than white rice, containing much more fiber and protein. It is also lower on the glycemic index and contains more vitamins and minerals.

There are different types of bulgur the two main types being coarse, and fine. The fine bulgur is what is used in tabbouleh and kibbe because it can be used raw, while this dish requires the coarse one for cooking. For the course bulgur, you will notice in Middle-eastern grocery stores, they contain numbers on the packaging. Number 1 typically means the fine bulgur, 2 and 3 are course with 3 being the largest size. Both 2 and 3 will work for this recipe.

Bulgur cooks fairly quickly. I cook the course bulgur using the same ratio of bulgur to water as I do for short-grain rice to water. For every 1 cup of bulgur, I use 1 1/2 cups of water. It cooks in about 15 minutes over medium-low heat.


Preparation

  • There are no set proportions for this dish as tastes vary. Experiment a bit and see what you like the best and adjust to taste as you go.
  • To prepare the bulghur wheat add around 1/4 cup per serving to a bowl with enough boiling water to cover. Season with salt & pepper, pour in a generous "glug" of olive oil, and some lemon juice. Mix this all together, then cover with cling film, and set aside (overnight is best) and chill.
  • Remove the bulghur wheat from the fridge and fluff with a fork and trasfer to a larger bowl. Chop plenty of parsely, it can be either flat leaf or curled (and don't chop it too fine this is a rustic dish!).
  • De-seed some tomatoes (about 1 decent sized tomato per person) and a healthy portion of cucumber (about 6-7cm per person), and chop into approximately 1cm chunks. Dice the red onion finely. Add the parsley, tomato, cucumber and red onion to the bulghur wheat. Add a little more olive oil and lemon, seasoning with salt & pepper to taste. Mix thoroughly.
  • The lamb should be rubbed down with a spice rub. My wife and I were lucky enough to pick up some Moroccan garam marsala in the souk in Marrakech, but shop bought Morrocan spice mix will do just as well. Best if left for 30 minutes or so after rubbing, and then barbeque on a high heat until cooked medium. Stand aside to rest for 5 minutes and then slice thinly.
  • Optional Mint & Cucumber Yoghurt Dressing. Chop mint coarsely, and de-seeded cucumber finely.
  • Very finely dice about half a clove of garlic. Add these to some natural yoghurt with lemon juice to taste.


Grilled Lamb and Bulgur Patties With Herb Sauce

Here, whole-grain bulgur wheat, plus cumin, garlic and herbs, are mixed with lean ground lamb to form flavor-packed, Middle-Eastern-style meat patties, which are served with a lemony three-herb sauce.

Besides adding a wonderful texture and earthy, nutty taste to the rich lamb, the bulgur also provides whole-grain nutrition and volume, so the sensible portion of meat has a healthfully satisfying presence on the plate.

You could cook these in a grill pan on the stovetop as well.

Servings:

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings makes 8 patties

Ingredients
Directions

Cook the bulgur according to the directions on the package and allow to cool slightly.

Prepare the grill for direct heat: If using a charcoal grill, light the charcoal or briquettes when the briquettes are ready, distribute them on the grill. For a medium-hot fire, you should be able to hold your hand 6 inches above the coals for 6 or 7 seconds. Close the lid and open the vents about a quarter of the way. Have ready a spray water bottle for taming any flames.

Pulse the garlic in a mini food processor. Add the shallot pulse until they are chopped as well. Add the parsley, cilantro and basil pulse 10 to 15 times, until they are chopped yet still have some texture.

Transfer half the herb mixture to a mixing bowl (leaving the other half in the food processor). Add the ground lamb, cooked bulgur, cumin, crushed red pepper flakes, and 1/4 teaspoon each salt and pepper to the mixing bowl. Use your clean hands to blend well and then form eight oblong patties of equal size.

Add the lemon zest and juice and the remaining 1/4 teaspoon each salt and pepper to the herb mixture in the food processor pulse to incorporate, then, with the motor running, drizzle in the oil and as much of the water as you need, depending on how thick you want the sauce. Transfer to a serving bowl.

Place the patties on the grill close the lid and cook for about 3 minutes per side (for medium), until grill marks have formed.

To serve, spoon some sauce onto each plate then top with the lamb patties. Garnish with parsley.


How did I adapt this chicken, broccoli and bulgur wheat salad?

I did make a few changes. Firstly I didn't have preserved lemons and couldn't face searching for them in the supermarket with an irritable toddler. And, I didn't have cress and so missed it out. I don't think you'd miss it. After all, have you ever heard anyone say, what this salad really needs to liven it up is a bit of cress sprinkled on the top?

I also didn't have any harissa and so used piri piri sauce. I accept that this would have changed the flavour of the salad a bit, but it was good and went well. After all, that's the main thing. Oh, and I'd run out of red wine vinegar and so used white wine vinegar, but doesn't everyone do that?


One of the Most Popular Dishes

Kısır salad is by far one of the most popular dishes in Turkish cuisine. Every home cook makes a variation of kısır, and you'll also find it in many restaurants serving casual, homestyle Turkish fare. What makes kısır so popular? For one, it contains fresh, nutritious and inexpensive ingredients. It's also very easy to make, and a little bit goes a long, long way. Kısır is great for entertaining—its flavor gets better as the salad rests so that you can make it well beforehand. It will keep very well in the refrigerator for several days.

You'll recognize kısır as soon as you see it. The pepper paste gives the bulgur a lovely orange hue, and the mixed vegetables and fresh herbs add festive color. Kısır is most often served, believe it or not, at tea time along with other sweet and savory pastries. But since it complements grilled meats and chicken, it's also perfect as part of a barbecue menu.


Tag Archives: bulghur wheat

I found this recipe the other day via SparkPeople.com. I am trying to get my family and I to eat more healthier foods so now I am on the look out for recipes that I know everyone in the family will eat.

I made this two days ago and it was so good. It is like a tabbouli salad but with more fresh herbs, and the addition of brown lentils, a little more veggies, and some walnuts. My husband and I really liked the salad…the kiddos…well three out of four ate it and liked it. I will definitely make it again.

Herbed Lentil and Bulghur Salad (makes 4 to 8 servings)

2 cups of water (for cooking the lentils)

2 cups of boiling water (for soaking the bulghur)

2 cloves of garlic, finely minced

3 tablespoons of fresh mint, chopped

3 tablespoons of fresh dill, chopped

1 small red bell pepper, chopped

1 small green bell pepper, chopped

1 stalk of celery, chopped

1/4 cup roasted walnuts, roughly chopped (or if you prefer roasted pine nuts or roasted slivers of almonds)

1/4 cup sliced kalamata olives or sliced pimento olives

1/4 cup of lite feta cheese , used to top the salad with

chopped tomatoes for topping

Wash and rinse the brown lentils. Add to a pot with the 2 cups of water. Partially cover and cook for 20 minutes. Drain and place into a large bowl.

While the lentils are cooking, soak the bulghur wheat in a bowl with the 2 cups of boiling water. When the lentils are done cooking drain and remove as much of the water from the bulghur and then add to the lentils.

In a small frying pan, heat the olive oil and add the minced garlic. Cook for just a couple of seconds and then add to the lentils and bulghur.

Add the remaining ingredients, except for the feta cheese and tomato, and then add salt and pepper to taste. I really don’t think it needs additional salt because of the olives. The tomatoes and feta will be used to top the salad when you serve it. Just put about a tablespoon of the feta cheese on top of the salad and as much as the chopped tomatoes as you want.

Yummm, this is just soooo good! I am going to make some more for lunch today! Oh, and I want to add that this would go really well with some grilled chicken breast.


Watch the video: Govind Armstrong Makes Lamb with Bulgur Salad (December 2021).