Bulgur wheat, pumpkin seed and capsicum salad

This salad is a great BBQ addition and has a delicious variety of colours and textures.

SERVES4
TIME TO MAKE45-1 hour
MEAL TYPELunch
TIME TO MAKE45-1 hour
MEAL TYPELunch

Method

  1. Place bulgur wheat in a bowl and pour over the boiling water
  2. Cover and allow to soak for 30 minutes
  3. Mix together the red onion, oil, vinegar, mustard, pepper and salt and set aside for at least 30 minutes to allow the onion to marinate in the dressing
  4. Bring a medium pot of water to the boil and blanch the green beans for 1 minute
  5. Drain and place in cold water to refresh, then drain again once cool
  6. Place soaked bulgur wheat, capsicum, parsley, currants, beans and onions along with the dressing in a large bowl and mix to combine

Tips

  • If fresh green beans are out of season, frozen will work just as well in their place.
  • 1 cup
    Bulgur wheat
  • 1 cup
    Boiling water
  • ½ 
    Red onion, Finely diced
  • 1 tbsp
    Oil
  • 2 tbsp
    White vinegar
  • 1 tsp
    Mustard
  • ¼ tsp
    Ground pepper
  • Pinch 
    Salt
  • 2 cup
    Sliced green beans
  • Capsicum, Deseeded and diced
  • ½ cup
    Chopped parsley
Per serve
  • Energy
    1450kJ
  • Total Fat
    12.4g
  • Saturated Fat
    1.9g
  • Total Carbohydrate
    56.1g
  • Sugars
    12.5g
  • Dietary Fibre
    10.8g
  • Protein
    12.8g
  • Sodium
    94mg