Growing Chefs! Ontario Bulgur Wheat Salad

Bulgur Wheat Salad

Bulgur is a delicious grain that is packed full of flavour and nutrition! Loaded with carbohydrates, it is an ideal pre-workout or pre-game food.
Serves 4 to 6
1 cup bulgur wheat1/2 teaspoon salt1 cucumber, seeded and diced1/2 red onion, diced1 clove garlic, minced1 teaspoon cumin1 red bell pepper, diced1 cup cherry tomatoes, halved1/4 bunch fresh dill, chopped1/4 bunch fresh parsley, chopped1/4 cup grapeseed oil Juice of 2 lemons1 can chickpeas, drained and rinsed Salt
Measuring cupsMeasuring spoonsPlastic wrapKnifeCutting boardRaspMedium pot or kettleWhiskBowl of various sizesCan openerStrainerTasting spoonsDish towel

Get Organized!

Gather your mis en place; get together all of the equipment needed for the recipe and gather your ingredients.

Get Prepped!

Cut the onion in half from root to tip. Peel off the outer skin, then place the onion flat side down on the cutting board. Slice across horizontally, almost all the way to the root but leaving the root intact. Then slice vertically from the root to the tip, following the lines of the onion, again leaving the root intact. Finally, slice across the onion to make a dice.

Cut the cucumber in half lengthwise and use a spoon to scoop out all the seeds. Place the cucumber flat side down and cut both halves in half again lengthwise. Cut across the cucumber to make a dice.

Cut the pepper in half and pull out all the seeds and membrane. Then slice the pepper into strips, and cut across the strips to make a dice.

Cut the lemons in half and squeeze out all the juice, be careful not to get any seeds!

Peel the garlic and mince using the zester.

Cut the cherry tomatoes in half.

Pick the dill and parsley, and rock the knife over them back and forth over them to finely chop.

Open the can of chickpeas and strain and rinse over a sink.

Measure out the bulgur, ¼ teaspoon salt, cumin, and oil.

Get Cooking!

Bring 1 ¼ cups of water to a boil over high heat. Combine the bulgur and ¼ teaspoon salt in a bowl. Once boiling, pour the water over the bulgur, and cover with plastic wrap. Allow the bulgur to steam for 25 – 30 minutes, until all the water has been absorbed.

In a separate bowl, combine the lemon juice, garlic, and cumin, and whisk while slowly adding the oil. Season with salt and taste, and add salt if necessary.

In a large bowl, combine the cooked bulgur, chickpeas, vegetables and herbs. Drizzle the dressing overtop and toss to combine.