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Tomato Bulgur Wheat With Capers & Olives

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

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.

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