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Bulgur Salad with Nasturtiums    Veg  CD  ACC   25mins plus cooling

Serves 4-6        Cold Vegetarian Vegan Herbs Vegetables Edible Flowers Blossoms Accompaniment Dairy Free Eggless

225g/8oz Bulgur Wheat
90ml/3fl.oz. Fresh Lemon Juice
120ml/4fl.oz. Olive Oil
4 heaped tbsp freshly chopped Parsley
1 tbsp freshly chopped Mint
10cm/4-inches Cucumber, diced
˝ Green Capsicum (sweet pepper), chopped
2 Large Tomatoes, diced
4 Spring Onions, chopped
12 Nasturtium Leaves, finely shredded
6 Nasturtium Flowers (Blossom), chopped
Whole Nasturtium flowers to garnish


1. Place the bulgur wheat in and bowl and add twice its volume of boiling water. Cover tightly and leave for about 20 minutes until the water has been absorbed. fluff up with a fork and allow to cool a little.  This can be speeded up by spreading it on a large platter.

2. Meanwhile, place the lemon juice, olive oil and salt in a small bowl and whisk until well blended.

3. Place the parsley, mint, cucumber, peppers, tomatoes, spring onions, Nasturtium leaves, chopped flowers and bulgur in a large serving bowl, pour over the dressing and mix well. Garnish with the whole Nasturtium flowers before serving.

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Key techniques required to make this recipe

Chop to – To cut into pieces of approximately the same size.
Boil  - To bring a liquid to boiling temperature and to maintain it throughout the cooking time

Sauté  - The cooking of food in a small amount of fat, preferably in a single layer, until it browns and softens. It is important not to overfill the pan.


Freezing/Make ahead

Not suitable


Tips, Options and Substitutions


Main equipment required to make this Recipe


Chopping Knife


Wooden or Plastic Spoon

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