2 whole-grain salads with bulgur

Bulgar packs tons of nutritional value plus that satisfying crunch you crave. Try these two salad recipes tonight.

Bulgur salads usually include lemon juice and tomatoes and taste rather one dimensional. Not this version. The amazing flavour comes from tangerines, pomegranate molasses, dried cherries, peanuts and sweet corn.

Preparation time 10 minutes

Cooking time 30 minutes

Serves 4

Salad

• 250 ml (1 c) medium-grain bulgur
• 625 ml (2 1/2 c) boiling water
• 350 ml (1 1/2 c) sweet corn kernels
• 150 ml (2/3 c) dried cherries
• 150 ml (2/3 c) thinly sliced scallions
• 75 ml (1/3 c) roasted peanuts, coarsely choppedDressing
• 5 ml (1 tsp) grated tangerine or orange zest
• 250 ml (1 c) fresh tangerine or orange juice
• 30 ml (2 tbsp) tomato paste
• 30 ml (2 tbsp) pomegranate molasses
• 30 ml (2 tbsp) olive oil
• 3 ml (3/4 tsp) salt

1. For the salad, in a large bowl, stir the bulgur into the water. Let stand for 30 minutes. Drain well.
2. For the dressing, in a large bowl, whisk together the tangerine or orange zest, ­tangerine or orange juice, tomato paste, pomegranate molasses, oil and salt.
3. Add the bulgur to the dressing and fluff with a fork. Add the corn, cherries, scallions and peanuts, tossing to combine. Serve at room temperature or chilled.

Look for pomegranate molasses (a.k.a. pomegranate syrup) in Middle-Eastern grocery stores or the international section of well-stocked supermarkets. Or make it at home by boiling 250 millilitres (one cup) pomegranate juice until syrupy and reduced to 30 millilitres (two tablespoons), about 20 minutes.

Classic Middle Eastern tabbouleh is a salad made with bulgur wheat, parsley, tomatoes and a lively lemon–olive oil dressing. We add chickpeas to make the salad more substantial and give it a slightly nutty flavour.

Preparation time 10 minutes

Cooking time 15 minutes

Serves 4

• 250 ml (1 c) bulgur
• 275 ml (1 1/4 c) boiling water
• 50 ml (1/4 c) fresh lemon juice
• 50 ml (1/4 c) chopped fresh parsley
• 30 ml (2 tbsp) chopped fresh cilantro
• 1 garlic clove, minced
• 250 ml (1 c) chopped seeded tomatoes
• 5 ml (1 tsp) grated fresh lemon zest
• 45 ml (3 tbsp) extra-virgin olive oil
• 3 ml (3/4 tsp) salt
• 1 ml (1/4 tsp) freshly ground black pepper
• 450 g (15 oz) canned chickpeas, drained and rinsed

1. Place the bulgur in a medium bowl and pour the water over it. Let stand until all the water has been absorbed, 15 to 20 minutes.
2. Combine the lemon juice, parsley, cilantro, garlic, tomatoes, lemon zest, oil, salt and pepper in a small bowl. Pour over the bulgur and toss well.
3. Stir in the chickpeas and serve.

For a little more flavour and aroma, stir in 30 millilitres (two tablespoons) chopped fresh mint. The clean, bright taste of mint marries well with the lemon, parsley and tomatoes.

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