Bulgur Wheat Salad Bowl


This has been my go to lunch for the last few weeks. When it comes to salads I am a fan of just throwing everything in a bowl and keeping it in the fridge for a couple of days to munch away on. It’s so much easier than having to prepare a plate of salad every day. And a salad bowl is obviously a great option to take to work for lunch. I have experimented with a few different ones and this is my current favourite. It has bulgar wheat which is perfect for keeping you full until dinner. And then it is just a bowl full of nutritious ingredients.

I recently learned from Dr Sam Bunting (Harley Street dermatologist) of a few foods that you should eat every day (carrots, tomatoes and olive oil being three of them) for good skin, so I always include these in my salad bowl along with a few other favourites of mine. Obviously you can chuck in whatever you want or have in the fridge, I just seem to always stick to this particular recipe as a rule. Here it is:

(serves 4)

150g bulghur wheat
2 large tomatoes
1/2 cucumber, peeled and coarsely grated
1 carrot, peeled and coarsely grated
3 cos lettuce leaves, chopped
3 sprigs of flat-leaf parsley, finely chopped
10 fresh mint leaves, finely chopped
1 tbsp lemon juice

5 tbsp olive oil
2 tbsp apple cider vinegar
salt and freshly ground black pepper


Tip the bulghur wheat into a heatproof bowl, pour over 300ml boiling water, cover, and leave to rest for 20 minutes, until most of the water has been absorbed. Tip into a sieve and drain off any excess water.

Scald the tomatoes in a bowl of boiling water for 30 seconds, drain and refresh under cold running water, then peel away the skins. Halve and deseed the flesh, then cut into dice.

Mix the tomatoes with the cucumber, carrot and lettuce. Rub the bulghur between your fingers to separate the grains, then toss with the vegetables and herbs. Add the lemon juice.

Put the oil, vinegar and seasoning into a screw-top jar and shake well. Pour the dressing over the salad and toss gently. Cover with cling film and chill for at least 3 hours before serving.

Tip: I sometimes like to finish off with a few shavings of parmesan cheese if I want a bit of extra flavour and don’t mind the extra calories!