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 Finely chopped lemon grass
- 1 tbsp Grated ginger
- Grated zest of 1/2 lemon
- Grated zest of 1/2 lime
- 1 tbsp Lemon juice
- 1 tbsp Lime juice
- 2 Vine-ripened tomatoes, chopped
- 4 Spring onions, thinly sliced on the diagonal
- 175 g Asparagus, blanched, cut on the diagonal into 2.5 cm (1 in) pieces
- Freshly ground black pepper
- 2 tbsp Chopped parsley
Lemon Yoghurt
- 250 g Low fat natural yoghurt
- 1 tbsp Lemon juice
- 2 tbsp Chopped chives

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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