recipes

Main dishes

Bulgur wheat, vegetable and Zespri kiwifruit salad

You can serve this delicious salad warm straight away as a light meal, a side dish, or pack it in a lunch box and take it with you wherever you want to eat it — a healthy lunch at work or on a picnic.

 

Recipe rich in fibre with high vitamin C content. Good source of potassium and natural source of folate.

Serves 4
Cooks in 35 min.
Difficulty
Recipe appropriate for
Vegetarian
Vegan
Lactose intolerant
Nutrition per serving
Calories414.6121%
Fat16.53g24%
Saturates2.24g11%
Protein9.24g18%
Carbs60g19%
Sugar5.85g7%
Fibre14.95g50%
Folate86.68μg22%
Potassium811.77mg29%
Vitamin C52.99mg71%
Of an adult’s reference intake
Ingredients Method

Ingredients

  • 240 g bulgur wheat
  • 3 carrots
  • 2 Zespri Green kiwifruit
  • 1 small courgette
  • ½ teaspoon ground ginger
  • ½ teaspoon paprika
  • ¼ teaspoon cinnamon
  • ½ teaspoon turmeric
  • 4 tablespoons extra virgin olive oil
  • lemon
  • salt

Method

  1. Preheat the oven to 180ºC.
  2. Clean and trim the carrots and courgette. Cut into medium-size strips and place on a baking tray. Brush with a tablespoon of oil, season and roast in the oven for 20-25 minutes
  3. Meanwhile, cook the bulgur wheat according to the packet instructions, drain and reserve.
  4. Heat another tablespoon of oil in a non-stick frying pan, add the ground spices & drained bulgur wheat and cook gently for 1 minute, stirring so that the spices coat the wheat evenly. Take off the hob and transfer to a salad bowl.
  5. Now add the roasted carrots, courgette and diced kiwifruit, 2 tablespoons of olive oil, lemon juice and a pinch of salt. Stir to combine and either enjoy straight away, or keep in a container for a delicious meal on the go.

Related posts

read more
— 17/04/2018

Leave winter behind with kiwifruit

Take a deep breath – yes, it’s true – spring is here! Flowers are blooming, bees are buzzing and the birds are singing. But what about you? If winter has left you feeling a little lacklustre, then keep on reading.