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  • 1 cooked and cooled  chicken breast fillet, which has been marinated with 1tbsp (or to taste) of Karen's Spicy Marinade, chopped into smallish pieces, plus cooking juices (if you have any!)

  • 150g Bulgur Wheat

  • 300ml vegetable stock

  • 3/4 spring onions, finely sliced

  • Small handful of raisins

  • Hanful of cherry tomatoes, quartered

  • 50g Pine nuts

  • 10/12 olives, halved

  • Zest of one lemon and some juice

  • Small handfull of chopped parsley

  • Salt and pepper to taste


Bulgue Wheat Salad << Back to Recipes Bulgue Wheat Salad with Karen's Spicy Marinade

In a saucepan, fry spring onions for 1 minute in 1 tsp of olive oil. Add vegetable stock and bring to the boil, then add Bulgur Wheat and raisins and briefly stir.   Turn the heat down to the lowest setting, cover and leave untouched for 10 minutes. Then turn off the heat and leave untouched for a further 10 minutes.


Whilst the Bulgur Wheat is cooking, toast the pine nuts in a dry frying pan for a few minutes (watch they don't burn!) and put to one side.


Empty the cooked Bugur Wheat into a large bowl and stir with a fork to release steam and separate grains. When cooled, add pine nuts, lemon zesr, tomatoes, chicken, olives, parsley and stir until combined. Add lemon juice, a bit of olive oil and seasoning to taste.


You can use whatever ingredients you like in this (i.e. Karen's Spicy prawns instead of chicken, different grains, such as cous cous, peppers, different herbs, etc.). This recipe is just an example. The spices from the chicken coat the grains and it is lovely. It is also good to make in batches for work lunches. The recipe above will make 2/3 decent sized lunches.


Credit:  Sarah Cholmondeley