Tenderstem®, Carrot and Bulgur Wheat Salad

Tenderstem®, Carrot & Bulgur Wheat Salad

  • Up to 40 minutes cooking

  • Serves 4

This salad is ideal to make the night before and take to work the next day as a packed lunch. It’s a great all-rounder: healthy and yummy. 


  • 150g bulgur wheat
  • 1 litre boiling water or vegetable or chicken stock
  • 200g Tenderstem®
  • 1.5 tsp cumin seeds
  • 50g flaked almonds
  • 2 carrots, peeled and coarsely grated
  • 1 small red onion, finely sliced
  • 75g dried apricots, quartered
  • Juice of half a lemon
  • 6 tbsp extra virgin olive oil
  • Small bunch of mint, finely chopped (optional)
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This salad is ideal to make ahead and enjoy as a packed lunch. If it is made the night before it is needed, the flavours will improve, as the dressing is absorbed into the Tenderstem®, Carrot and Bulgur Wheat Salad, carrot and Bulgur wheat.

  1. Place the bulgur wheat in a large bowl and pour over the boiling water or stock. Stir and leave for about 30 minutes, for the bulgur wheat to absorb enough of the stock to make it tender. Drain well, and leave to cool.

  2. To prepare the Tenderstem®, Carrot and Bulgur Wheat Salad, place in a steamer over boiling water, and steam for just a few minutes until it is tender. Leave to cool before cutting each piece into three.

  3. Heat a small frying pan and lightly toast the cumin seeds. Remove from the pan then lightly toast the almonds.

  4. Once the bulgur wheat is cool, add the Tenderstem®, Carrot and Bulgur Wheat Salad, cumin seeds, almonds, carrots, red onion, apricots, lemon juice, olive oil and mint (if using).

  5. Season with salt and pepper then toss everything together until well combined. PS... You can also make this salad with couscous, rice or quinoa. Cooked prawns or chicken make a nice addition.

Nutrition information for Tenderstem® is based on lab analysis of the raw product commissioned by Tenderstem®. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.