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Nargisse Benkabbou's fennel, orange and olive bulgur wheat salad recipe

Nargisse Benkabbou's fennel, orange and olive bulgur wheat salad recipe

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Created by The Tesco Real Food team

Food writer Nargisse Benkabbou's colourful salad is packed with fresh and aromatic flavours inspired by Moroccan cuisine. Drizzled with a simple honey and olive oil dressing, enjoy as part of a lunchtime spread, or try alongside Nargisse's spiced chicken meatballs (see recipe, below). See method

Ingredients

  • 50g bulgur wheat
  • 2 large or 3 medium oranges, segmented, 1 tbsp juice reserved
  • 2 tbsp each pumpkin and sunflower seeds
  • 2 medium fennel bulbs, trimmed and finely sliced, fronds reserved
  • 1 small red onion, sliced
  • 80g green olives, halved
  • 15g each fresh coriander and parsley, torn

For the dressing

  • 3 tbsp olive oil
  • 1½ tbsp red wine vinegar
  • 1 tbsp clear honey
2 of your 5-a-day and a source of fibre

Each serving contains

  • Energy

    860kj
    206kcal     10%

  • Fat

    12g 17%

  • Saturates

    2g 9%

  • Sugars

    12g 13%

  • Salt

    0.7g 11%

of the reference intake
Carbohydrate 18.3g Protein 4g Fibre 5.2g

Method

  1. Cook the bulgur wheat to pack instructions; set aside. Mix all the dressing ingredients together with the reserved orange juice; season and set aside.
  2. Toast the seeds in a pan over a medium heat for 2 mins, stirring frequently, until fragrant and lightly golden. Remove from the heat and set aside to cool.
  3. Put the fennel, oranges, onion, olives, cooked bulgur wheat, coriander and parsley in a bowl. When ready to serve, pour the dressing over the salad, toss together and transfer to a serving plate. Scatter over the seeds and fennel fronds.

Tip: Serve with Nargisse's spiced chicken meatballs recipe

See more Hearty salad recipes

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