Tenderstem®, Carrot & Bulgur Wheat Salad

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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. 

  • Up to 40 minutes cooking
  • Serves 4
recipe PDF
  • 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)

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.

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