Bulgur Wheat Salad with Caramelised Fennel

Not all grain salads are created equal. This bulgur wheat salad promises to deliver a dinner party- worthy side with flavours that are moreish and delicious.

Course Salad

Cuisine International

Diet Gluten Free, Low Fat, Low Lactose, Vegetarian

Dietary Egg Free, Nut Free

Prep Time 10

Cook Time 25

Total Time 35

Servings people

Calories 609kcal

Author Amy Chung

Ingredients

½ cup bulgur coarse
1 cup water
salt to taste
1 fennel large
2 tbsp olive oil divided
3 tbsp balsamic vinegar
2 tbsp honey
1 tbsp butter
1 can lentils (400g)
1 cucumber medium, diced
12 truss tomatoes
1 lemon sliced

Metric - US Customary

Instructions

How To Cook Bulgur

Rinse bulgur thoroughly. Place in a small saucepan.
Add water and a pinch of salt and bring to a boil.
Reduce to a simmer, cover with the lid, and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
Remove from the heat and let it sit for 10 minutes.
Remove the lid and fluff with a fork.

How To Caramalise Fennel

Cut off the top and the fennel fronds. Pick out 1 tbsp of fronds and set aside.
Stand fennel on its base and slice vertically about 2cm wide.
In a large fry pan or skillet, add 1 tbsp olive oil.
Place fennel flat in one layer.
Char on both sides for about 3-4 minutes.
Add balsamic vinegar and cover with a lid for about 3 minutes.
Remove lid and add honey and butter. Let it caramelise until most of the liquid is gone.

Rest Of The Salad

Drain and rinse lentils. Set aside.
Dice cucumber.
Cut tomatoes in half.
Slice lemon into wheels.

Assembly

Remove fennel from the frying pan and set aside.
Add bulgur, lentils, cucumber, tomatoes, fennel fronds, 1 tbsp olive oil and salt and pepper to taste. Toss it through all the caramelised sauce and mix until well combined.
Add the caramelised fennel back into the salad.
Garnish with more fennel fronds and lemon wheels.
Serve.

Video

Notes

If bulgur is not available, try using cracked wheat, quinoa, or even barley as a substitute.
If you’re not a fan of fennel, try caramelising leeks or shallots for a similar sweetness and depth.
Replace lentils with black beans or chickpeas for a different protein source.
Maple syrup or agave nectar can replace honey for a vegan option.
Incorporate grilled chicken, feta cheese, or chickpeas for extra protein.
For some different vegetables, swap out the cucumber and tomatoes for roasted bell peppers, olives, or avocado for varied flavours and textures.
Experiment with other fresh herbs like basil or mint, or add a pinch of cumin or paprika for extra depth.

Nutrition