This hearty salad is a variation on the traditional Turkish kisir salad, packed with parsley, toasted hazelnuts and lettuce tossed in with tomato bulgar, it’s a full and flavoursome meal in one. Bulgar tastes best warm or at room temperature so this salad is perfect for lunch on the go.
Turkish Bulgar Salad
1 onion, diced
3 garlic cloves, minced
1 tbsp pomegranate molasses (optional or stir in lemon juice at the end instead)
400g tin of whole tinned tomatoes
1 used empty tomato tin full of water
1 cup coarse bulgar wheat
¾ tsp salt
1 medium sized head of a robust lettuce
½ cup parsley
¼ cup toasted hazelnuts or walnuts, chopped
¼ cup of sunflower seeds
On a medium heat, sweat the onions and garlic with some olive oil. When they look soft and slightly translucent, add the tin of tomatoes, an equivalent tin full of water, pomegranate molasses and the salt. Bring to a simmer, then add the bulgar wheat. Stirring occasionally, keep on heat for about five minutes, as the bulgar starts to absorb all the flavours and liquid. After five minutes, take the pot off the heat, put on a lid, and leave the bulgar wheat to sit for 20 minutes with the lid on, then 10 minutes with the lid off.
While you wait, prepare the other components. Finely chop the parsley, roughly shred the lettuce, and mix in the chopped nuts and seeds into a bowl. When the bulgar wheat is ready and cooled down to room-temperature, add the bowl of herb and lettuce and mix together.
The role of vitamin C in iron absorption http://www.ncbi.nlm.nih.gov/pubmed/2507689
The science behind why you drink tomato juice when you’re on an airplane http://www.newsweek.com/science-behind-why-you-drink-tomato-juice-airplanes-335383?piano_t=1