Cracked Wheat and Fennel Salad Recipe

A delicious combination of roasted fennel and zesty orange served on a bed of herby, low GI bulgur wheat

Serves

4

Preparation time

45 minutes

Cooking time

25 minutes

Ingredients

    For the crust:
  • 250g/9oz bulgur wheat
  • 3 fennel bulbs, cut into wedges
  • 4 tbsp olive oil
  • Zest and juice 2 oranges
  • 4 tbsp chopped flat-leaf parsley
  • 2 tbsp chopped mint leaves
  • 4 plum tomatoes, cut into wedges
  • 140g/5oz pitted mixed olives, drained
  • 100g/4oz rocket leaves

Method

1. Heat oven to 200°C/180°C fan/gas 6. Put the bulgur wheat in a large bowl, then cover with 1 litre/1¾ pints boiling water. Cover with cling film and allow to stand for 30 minutes. Meanwhile, put the fennel in a large roasting tin, drizzle with the olive oil and season. Add the orange zest and half the orange juice, and roast in the oven for 35 minutes until softened and slightly charred.

2. Drain the bulgur wheat, add the parsley and mint and remaining orange juice. Combine well and season to taste. Put the tomatoes, olives and rocket in a large bowl, add the roasted fennel with the pan juices and toss well.

3. Divide the bulgur wheat among four serving plates, top with the fennel and tomato mixture and serve.

Per serving: 426 kcals, protein 10g, carbs 54g, fat 17g, sat fat 2g, fibre 8g, sugar 8g, salt 2.1g

Recipe courtesy of BBC Good Food Eat Well: Low-sugar recipes (£4.99, BBC Books). Photographer: William Reavell

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