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Name: Roasted Bulgar Wheat Salad with Chickpeas And Sweetcorn
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 1
Cuisine: American
Ingredients: 100 g Bulgar wheat (4oz); 300 ml Vegetable stock; 1 100-gram tin sweetcorn drained; 1 bn Fresh spinach; 1 Red chilli chopped; 2 Carrots; 1 tb Chopped parsley; 1 4-oz can chickpeas; 1 bag assorted salad leaves

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INGREDIENTS

100 g Bulgar wheat ; (4oz)
300 ml Vegetable stock
1 100-gram tin sweetcorn ; drained
1 bn Fresh spinach
1 Red chilli ; chopped
2 Carrots
1 tb Chopped parsley
1 4-oz can chickpeas
1 bag assorted salad leaves

INSTRUCTIONS

In a frying pan add the bulgar wheat and cook dry over a high heat until the granules begin to turn a golden colour about 6-7 minutes. Once the granules have roasted to a deep golden colour slowly add the stock, garlic and ginger. Cover with either a tight fitting lid or with clingfilm and leave to one side for 10 minutes while the bulgar wheat soaks up the liquid. Once the bulgar wheat has soaked up all of the liquid remove the liquid and allow to cool slightly. Meanwhile grate the carrots either finely or roughly and also chop the spinach. Now add all the remaining ingredients including the spinach and carrots to the salad. Mix well and serve in a large colourful dish. The best thing to serve this salad with is some warm wholemeal bread and a bowl of green salad.

NOTES

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Roasted Bulgar Wheat Salad with Chickpeas And Sweetcorn

100 g Bulgar wheat (4oz)
300 ml Vegetable stock
1 100-gram tin sweetcorn drained
1 bn Fresh spinach
1 Red chilli chopped
2 Carrots
1 tb Chopped parsley
1 4-oz can chickpeas
1 bag assorted salad leaves

In a frying pan add the bulgar wheat and cook dry over a high heat until  the granules begin to turn a golden colour about 6-7 minutes.    Once the granules have roasted to a deep golden colour slowly add the  stock, garlic and ginger. Cover with either a tight fitting lid or with  clingfilm and leave to one side for 10 minutes while the bulgar wheat soaks  up the liquid. Once the bulgar wheat has soaked up all of the liquid remove  the liquid and allow to cool slightly.    Meanwhile grate the carrots either finely or roughly and also chop the  spinach. Now add all the remaining ingredients including the spinach and  carrots to the salad. Mix well and serve in a large colourful dish. The  best thing to serve this salad with is some warm wholemeal bread and a bowl  of green salad.

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Nutrition

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Serving Size: 1 Serving (1481g)
Recipe Makes: 1

Calories: 761
Calories from Fat: 59 (8%)

Amt Per Serving		% DV

	Total Fat 6.6g	9 %
	Saturated Fat 1g	5 %
	Monounsaturated Fat 0.8g
	Polyunsanturated Fat 2.9g
Cholesterol 0mg		0 %
Sodium 1991.6mg		69 %
Potassium 3909.6mg		103 %
Total Carbohydrate 156.7g		46 %
	Dietary Fiber 22.5g	90 %
	Sugars, other 134.2g
Protein 37.7g		54 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 761

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