Try a little bulgar wheat…

This recipe started off as a ‘chuck it all in’ dinner that tasted good enough for me to write down what I had done and refine it for next time. It is great as a healthy lunch or supper just as it is, or as a side to something else tasty. I recently used the mixture to stuff peppers and grilled them on the bbq…

Feta and olive bulgar wheat salad (serves 1 or 2 as a side)

70g bulgar wheat

½ small onion

50g courgette

1 clove of garlic

½ tsp cumin

¾ tsp ground coriander

Sprinkle of cayenne pepper

1 tbsp tomato puree

1 tomato (chopped)

8 green olives (pitted)

30g feta cheese (cubed)


  1. Bring a saucepan of hot water to the boil and add the bulgar wheat. Cook for 12-15 minutes on a gentle boil.
  2. Meanwhile, chop the vegetables and fry the onion and courgette in a little oil. Once softened, add the garlic, tomato, ground coriander, cumin and tomato puree. Add as much cayenne pepper as you like, depending on how hot you like your food. I use a sprinkle to give the dish a gentle kick. Give the ingredients a good stir and cook gently for a further 5 minutes.
  3. Once the bulgar wheat has been cooking for enough time. Turn off the hob and cover the saucepan for 10 minutes. After this time, drain the wheat and add it to the pan of vegetables which should still be on a low heat.
  4. Stir all the ingredients together and add in the olives and the feta.

This dish can be served hot or cold so serve when ready.