Fragrant bulgur wheat with zest



Side Dishes
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
15 minutes
15 minutes
COOK TIME:
17 minutes
17 minutes
Ingredients
- 175 g Bulgur wheat
- 250 ml Boiling water
- 1 tbsp Olive oil
- 1 tbsp Finely chopped lemon grass
- 1 tbsp Grated ginger
- Grated zest of 1/2 lemon
- Grated zest of 1/2 lime
- 1 tbsp Lemon juice
- 1 tbsp Lime juice
- 2 Vine-ripened tomatoes, chopped
- 4 Spring onions, thinly sliced on the diagonal
- 175 g Asparagus, blanched, cut on the diagonal into 2.5 cm (1 in) pieces
- Freshly ground black pepper
- 2 tbsp Chopped parsley
Lemon Yoghurt
- 250 g Low fat natural yoghurt
- 1 tbsp Lemon juice
- 2 tbsp Chopped chives



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Method
- Put the bulgur wheat in a bowl and pour over the boiling water. Stir well, then cover with foil (or plastic wrap or a plate) and steam for 15 minutes, or until the water has absorbed.
- Heat the oil in a non-stick frying pan over medium heat, add the lemon grass and ginger and fry for 2 minutes. Add the lemon and lime zest and juice. Add the bulgur wheat and mix well. Transfer to a serving bowl and add the tomatoes, spring onions and asparagus and toss to combine. Season with pepper and sprinkle with parsley.
- To make the lemon yoghurt, put all the ingredients in a bowl and mix to combine, adding a little more lemon juice if it is too thick. To serve, drizzle the yoghurt over the bulgur wheat salad.
Notes
Energy per serve: 1160kJ
Recipe and image from The Low GI Diet Cookbook, Hachette Australia. Recipe: Jill McMillan
Nutritional information (per serve)
Calories: 275kcal | Carbohydrates: 38g | Protein: 12g | Fat: 6g | Sodium: 70mg | Fiber: 8g