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Nargisse Benkabbou's fennel, orange and olive bulgur wheat salad recipe
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2 ratings
Food writer Nargisse Benkabbou's colourful salad is packed with fresh and aromatic flavours inspired by Moroccan cuisine. Drizzled with a simple honey and olive oil dressing, enjoy as part of a lunchtime spread, or try alongside Nargisse's spiced chicken meatballs (see recipe, below). See method
Ingredients
- 50g bulgur wheat
- 2 large or 3 medium oranges, segmented, 1 tbsp juice reserved
- 2 tbsp each pumpkin and sunflower seeds
- 2 medium fennel bulbs, trimmed and finely sliced, fronds reserved
- 1 small red onion, sliced
- 80g green olives, halved
- 15g each fresh coriander and parsley, torn
For the dressing
- 3 tbsp olive oil
- 1½ tbsp red wine vinegar
- 1 tbsp clear honey
2 of your 5-a-day and a source of fibre
Each serving contains
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Energy
860kj
206kcal
10%
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Fat
12g
17%
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Saturates
2g
9%
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Sugars
12g
13%
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Salt
0.7g
11%
of the reference intake
Carbohydrate 18.3g
Protein 4g
Fibre 5.2g
Method
- Cook the bulgur wheat to pack instructions; set aside. Mix all the dressing ingredients together with the reserved orange juice; season and set aside.
- Toast the seeds in a pan over a medium heat for 2 mins, stirring frequently, until fragrant and lightly golden. Remove from the heat and set aside to cool.
- Put the fennel, oranges, onion, olives, cooked bulgur wheat, coriander and parsley in a bowl. When ready to serve, pour the dressing over the salad, toss together and transfer to a serving plate. Scatter over the seeds and fennel fronds.
Tip: Serve with Nargisse's spiced chicken meatballs recipe
See more Hearty salad recipes