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Nutty Bulgar Wheat Salad and Mediterranean inspired grazing board

I’ve got a few of these beautiful grazing board creations up my sleeve ready for a season of festive eating ahead – this one is my Mediterranean inspired board with the most delicious Nutty Bulgar Wheat Salad. You can find Macro Australian Bulgur Wheat amongst all my other favourite wholefoods goodies in the health foods aisle at @woolworths_au , it’s so versatile, wholesome, 100% Whole Grain and a source of protein. Whip the salad together then team it with your favourite marinated or roasted veggies, greens, hummus, grapes, olives, nuts and bread for the most delicious and colourful grazing board, everyone will want to dive into.

You can watch the making of this delicious board on Instagram here… 

 

NUTTY BULGAR WHEAT SALAD

Serves 4-6 as a side

Vegetarian

1 large (260g) yellow capsicum, deseeded and sliced into strips

1/2 tablespoon extra virgin olive oil

1 cup (170g) Woolworths Macro Bulgar Wheat

1/4 cup finely chopped fresh mint leaves

1/4 cup finely chopped fresh parsley leaves

1/3 cup (100g) pickled red onion, finely chopped+

1/2 cup (80g) almonds, roughly chopped

200g mixed cherry tomatoes, quartered

150g greek feta

2 oranges (500g), peeled and sliced into thin segments

sea salt and black pepper

Heat oven to 180C, line a baking tray with greaseproof paper, arrange capsicum over the tray, drizzle with extra virgin olive oil, toss to coat and cook in oven for 15 minutes. Place Woolworths Macro Bulgar Wheat in a bowl, pour 1 1/4 cups (315ml) water over the Bulgar Wheat, cover and set aside to absorb for 15 minutes whilst the capsicum is cooking. Once capsicum is cooked and water in bulgar wheat is absorbed bring the salad together. Take a medium sized salad bowl, toss together Macro Bulgar Wheat with herbs and pickled onion, add almonds, capsicum, cherry tomatoes and oranges, season with sea salt and black pepper and toss. Crumble feta over the top and serve on grazing board.

+ You can buy or make pickled red onion. To make simply, finely sliced red onion and place in heat proof container. Add 1/2 cup apple cider vinegar and 1/2 cup boiling water to bowl and set aside to pickle for a minimum 20 minutes. Cover and store in fridge up to 1 month.

 

+ This is a partnered post with Woolworths Pty Ltd, all thoughts and opinions expressed are the authors own.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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