Bulgur Wheat Salad with Grilled Paprika Chicken

IMG_0219This is something that I just came up with my tossing leftovers bits and bobs from my fridge together, and I was pleasantly surprised with how yum it was. I made enough to bring into college the next day for lunch, and it was just as good cold as it had been hot the day before.

Bulgur wheat is that grain you find in taboulleh, I like to think of it as the more outspoken cousin of couscous. It has more bite to it, it wholegrain, healthy and ridiculously easy to use. In case you didn’t guess from the title though, it is not wheat or gluten free. You can get fast cook bulgur wheat, but I just got your average bag from Tesco, and it takes about 20 minutes simmering on the hob.

Like I say, this salad was the product of serendipity, just containing stuff I had lurking at the back of the fridge, so feel free to mix it up. Go wild, like.


-30 g Bulgur wheat per person

-1/2 low-salt stock cube, dissolved in 120 ml water.

-Extra-virgin olive oil

-1-2 tbsp sesame seeds, toasted.

-Handful parsley, coriander, basil (whatever you might have)

-1/2 red/orange pepper

-Feta cheese

-1/2 lime


For the Chicken

– Portion of chicken breast/thigh fillets, flattened out with the back of a big knife

– 1/2 tsp smoked paprika

-1/2 tsp olive oil

-1 clove minced garlic

-Handful of herbs (coriander, basil, parsley), chopped.

-Salt and pepper.

-1/2 lime


1. Put the bulgur wheat on – 30g to 120ml water/stock. Bring to the boil, and reduce the heat to a simmer for 20-25 minutes.

2. Put the chicken in a bowl, add the oil, salt and pepper, the juice of 1/2 lime, the chopped garlic and herbs, and the smoked paprika. Mix it all about so everything is evenly(ish) distributed around the chicken.

3. Chop up the pepper quite finely, and put to one side. Mix a couple of tbsp of the good olive oil with the lime juice, some salt and pepper.

4. Heat up a griddle pan/heavy frying pan until it is almost smoking. Fry the chicken quickly until cooked through – this should take literally 2 minutes each side if you’ve flattened it out properly. This is a key tip, because allowing it to cook more quickly means you won’t be stuck with tough dry chicken, but yummy, spicy, flavourful chicken.

5. At this stage the bulgur wheat should be fairly tender, and most of the water/stock should be absorbed. Give it a stir, and add in the peppers, and the dressing. Toss in a few more torn up basil/coriander leaves, and mix well. Crumble over the feta cheese (as much or as little as you like, bearing in mind that it is salty, as are a good few elements of this dish). Finish with another squeeze of lime, and top with the chicken.

Ta da.






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