Tomato Bulgur Wheat With Capers & Olives
Preparation time is 15minutes
Cook time is 15minutes
Total time is 30minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
7 Ingredients
Number of servings
4
- 350grams bulgur wheat
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 2/3 cup tomato juice
- 3teaspoons capers in vinegar, drained
- 12 black olives, pitted and halved
- 12 green olives, pitted and halved
Nutrition per serving
1460kJ / 348Cal
1460 Kilojoules or 348 Calories
17% of daily energy intake*
Protein
9.7grams
Fat
5.6grams
Carbs
59.5grams
Sugars
2.6grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Tip the bulgur wheat into a large bowl, then pour over enough boiling water just to cover - about 300ml. Leave to stand for about 15 minutes.
Step 2 of 3
Season generously with salt and black pepper, and stir well with a fork to fluff up the grains. Add the tomato juice, a little at a time, until the bulgur has absorbed all the juice. Leave to stand for a few minutes between each addition - the bulgur will absorb quite a lot of moisture.
Step 3 of 3
Now add the capers and olives, taste, and season again if needed. Serve with a crisp green salad and some warm pitta bread.
Categories
- Low saturated fat
- High fibre
- Grains & pulses
- Seafood free
- Lunch
- Dinner
- Egg free
- Low sugar
- Sesame free
- Turkish
- Peanut free
- Licensed
These categories are provided as a guide only and do not reflect any ingredients or products displayed or referred to on this recipe page and that are not listed in the recipe’s ingredients list. Find out more about allergy, dietary and lifestyle category tags.
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