1 serving
30-40 mins


You’ll need:

  • 40g bulgar wheat
  • ½ salad tomato
  • ¼ onion or 1 spring onion
  • ¼ cucumber
  • 2 tbsp olive oil
  • ½ juice lemon
  • handful of parsley
  • handful of mint
  • Boiling water


You’ll need:

  • Serving bowl
  • Food scales
  • Bowl
  • Saucer
  • Kettle
  • Sharp knife
  • Chopping board
  • Spoon



  1. Add the bulgar wheat to a bowl and fill with boiling water just so it covers the bulgar wheat. Place a saucer over the bowl and leave for 20-30 minutes.
  2. Wash the tomato, cucumber and peel the onion. Dice the vegetables into very small pieces and put everything into a serving bowl.
  3. Squeeze the juice of the lemon into a serving bowl and add the olive oil.
  4. Finely chop the parsley and mint leaves and add to the serving bowl.
  5. Check the bulgar wheat has absorbed all or most of the water and is tender. If not, leave for another 5-10 minutes. Once tender, remove all excess water and add to the serving bowl.
  6. Using a spoon, mix all the ingredients in the serving bowl together.


  • Use microwavable rice is learners are coeliac
  • Add a stock cube to the boiling water used to pour over the bulgar wheat to add more flavour
  • Serve with feta cheese and/or flatbreads to give some different textures


  • Bulgar wheat – gluten