Quinoa and bulgur wheat salad recipe
Quinoa and bulgur wheat salad with lemon and pomegranate This zesty quinoa and bulgur wheat salad is packed full of flavour and goodness, perfect for popping in your lunchbox or as a barbecue side. Each serving provides 284 kcal, 7.6g protein, 32g carbohydrate (of which 8.4g sugars), 13g fat (of which 4.4g saturates), 4.6g fibre and 0.94g salt. 150g/5½oz bulgur wheat150g/5½oz red quinoa, rinsed well and drained1 tbsp olive oil, for frying1 red onion, thinly sliced200g/7oz sun-blushed tomatoes in oil, drained and halved2 tbsp freshly chopped fresh mint leaves2 tbsp freshly chopped flatleaf parsley2 tbsp finely snipped chives1 tbsp torn fresh basil leaves100g/3½oz feta, broken into pieces50g/1¾oz pomegranate seeds, to garnish (optional) 150g/5½oz bulgur wheat 150g/5½oz red quinoa, rinsed well and drained 1 tbsp olive oil, for frying 1 red onion, thinly sliced 200g/7oz sun-blushed tomatoes in oil, drained and halved 2 tbsp freshly chopped fresh mint leaves 2 tbsp freshly chopped flatleaf parsley 2 tbsp finely snipped chives 1 tbsp torn fresh basil leaves 100g/3½oz feta, broken into pieces 50g/1¾oz pomegranate seeds, to garnish (optional) 1 unwaxed lemon, finely grated zest and juice only2 tbsp pomegranate molasses 1 tsp sugar2 tbsp olive oil 1 unwaxed lemon, finely grated zest and juice only 2 tbsp pomegranate molasses 1 tsp sugar 2 tbsp olive oil Method Put the bulgar wheat and quinoa in a lidded saucepan and pour in 500ml/18fl oz water. Cover and bring to boil. Boil for 3–4 minutes – check the packet for instructions as cooking times can vary. Turn off the heat and leave for 20 minutes until cooked and the liquid is absorbed. Drain, if needed, and tip into a bowl.For the dressing, put the lemon zest and juice, pomegranate molasses, sugar and oil into a small bowl. Stir to combine.Heat a tablespoon of olive oil in a frying pan. Add the onion and fry for few minutes until nearly soft. Tip into the bowl with the bulgar wheat. Add the tomatoes and herbs. Season with salt and pepper and toss together. Add the dressing and mix. Gently mix in the feta and pomegranate seeds. Check the seasoning and add more salt and pepper, if required. Put the bulgar wheat and quinoa in a lidded saucepan and pour in 500ml/18fl oz water. Cover and bring to boil. Boil for 3–4 minutes – check the packet for instructions as cooking times can vary. Turn off the heat and leave for 20 minutes until cooked and the liquid is absorbed. Drain, if needed, and tip into a bowl. Put the bulgar wheat and quinoa in a lidded saucepan and pour in 500ml/18fl oz water. Cover and bring to boil. Boil for 3–4 minutes – check the packet for instructions as cooking times can vary. Turn off the heat and leave for 20 minutes until cooked and the liquid is absorbed. Drain, if needed, and tip into a bowl. For the dressing, put the lemon zest and juice, pomegranate molasses, sugar and oil into a small bowl. Stir to combine. For the dressing, put the lemon zest and juice, pomegranate molasses, sugar and oil into a small bowl. Stir to combine. Heat a tablespoon of olive oil in a frying pan. Add the onion and fry for few minutes until nearly soft. Tip into the bowl with the bulgar wheat. Add the tomatoes and herbs. Season with salt and pepper and toss together. Add the dressing and mix. Heat a tablespoon of olive oil in a frying pan. Add the onion and fry for few minutes until nearly soft. Tip into the bowl with the bulgar wheat. Add the tomatoes and herbs. Season with salt and pepper and toss together. Add the dressing and mix. Gently mix in the feta and pomegranate seeds. Check the seasoning and add more salt and pepper, if required. Gently mix in the feta and pomegranate seeds. Check the seasoning and add more salt and pepper, if required. Recipe tips The salad can be assembled up to 8 hours ahead. Pour the dressing over up to 2 hours before serving You can also boil the quinoa and bulgur wheat in water for 12–15 minutes until cooked through.