Fragrant bulgur wheat with zest
Side Dishes
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
15 minutes
15 minutes
COOK TIME:
17 minutes
17 minutes
Ingredients
- 175 g Bulgur wheat
- 250 ml boiling water
- 1 tbsp olive oil
- 1 tbsp lemongrass finely chopped
- 1 tbsp ginger grated
- ½ lemon zested
- ½ lime zested
- 1 tbsp lemon juice
- 1 tbsp lime juice
- 2 tomato chopped
- 4 spring onions thinly sliced on the diagonal
- 175 g asparagus blanched, cut on the diagonal into 2.5 cm (1 in) pieces
- ground black pepper
- 2 tbsp fresh flat-leaf parsley chopped
Lemon Yoghurt
- 250 g low fat natural yoghurt
- 1 tbsp lemon juice
- 2 tbsp fresh chives chopped
Method
- Put the bulgur wheat in a bowl and pour over the boiling water. Stir well, then cover with foil (or plastic wrap or a plate) and steam for 15 minutes, or until the water has absorbed.
- Heat the oil in a non-stick frying pan over medium heat, add the lemon grass and ginger and fry for 2 minutes. Add the lemon and lime zest and juice. Add the bulgur wheat and mix well. Transfer to a serving bowl and add the tomatoes, spring onions and asparagus and toss to combine. Season with pepper and sprinkle with parsley.
- To make the lemon yoghurt, put all the ingredients in a bowl and mix to combine, adding a little more lemon juice if it is too thick. To serve, drizzle the yoghurt over the bulgur wheat salad.
Notes
Energy per serve: 1160kJ
Recipe and image from The Low GI Diet Cookbook, Hachette Australia. Recipe: Jill McMillan
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 275kcal | Carbohydrates: 38g | Protein: 12g | Fat: 6g | Sodium: 70mg | Fiber: 8g
