Aromatic baked prebiotic fennel & crunchy prebiotic spring onions star in this easy high fibre bulgar wheat recipe, for a fresh, crunchy and comforting main course salad dish.
It pairs beautifully with simple grilled fish or roast chicken.
You can switch the feta for crumbly goat cheese, which heightens the aniseed notes of the baked prebiotic fennel.
Make it ahead – it keeps well in the fridge overnight, then bring to room temperature before eating & garnish with a handful of torn fresh mint leaves and offer lemon wedges on the side.
Double or triple the quantities easily to feed a crowd.
Any leftovers make a delicious lunchbox salad or picnic recipe, for eating on the go.
Prebiotic : fennel / spring onions
High Fibre : bulgar wheat / walnuts
MINTY LEMON FETA BULGAR WHEAT WITH BAKED PREBIOTIC FENNEL SPRING ONIONS AND TOASTED WALNUTS RECIPE
Yield 2 helpings
- 1 large bulb fennel (approx. 300g)
- 4 tbsp extra virgin olive oil
- ¼ tsp fine table salt
- 1 lemon, zest & juice
- Freshly ground black pepper
- 50g walnut halves, toasted
- 3 spring onions
- 3 tbsp chopped mint leaves (plus extra whole leaves to garnish)
- 100g feta cheese, crumbled
- For the bulgar wheat
- 200g Bulgar Wheat
- 1 chicken stock cube
Preheat the oven to 180c
Snip the fronds from the fennel and reserve for garnishing. Chop off the green stems and cut into 0.5cm rounds. Cut the fennel bulb in half lengthways, then cut the halves, lengthways again, into 1cm slices.
Place the fennel into a roasting tin, pour over the 4tbsp extra virgin olive oil & sprinkle over the salt, a twist of black pepper and 1 tbsp of the lemon juice. Roast for 30 minutes, check for burning (cover with foil if edges start to char). Test with the tip of a knife, it should be tender. It may need a further 10-20 minutes.
Toast the walnuts in the oven (if not already toasted) alongside the fennel, for 5 minutes or until golden brown (watch carefully for burning).
Meanwhile, prepare the bulgar wheat according to the pack instructions. Dissolve the chicken stock cube in 200ml boiling water, pour this over the bulgar wheat, then add extra boiling water up to the volume shown on the pack. Stir well, then cover the bulgar & leave to absorb the liquid.
Whilst the bulgar wheat swells, snip the spring onions into 2mm slices. Crumble the feta.
Once the bulgar wheat is soft to the bite (taste a grain to check), serve the fennel onto plates. Toss the bulgar through the fennel pan to absorb the aromatic fennel scented oil & cooking juices. Stir the lemon zest & remaining lemon juice through the bulgar wheat, along with the walnuts, crumbled feta, chopped spring onions and mint leaves. Taste & season, stir through extra salt if required.
Spoon the bulgar wheat mixture alongside the fennel slices & garnish with the reserved fennel fronds and extra mint leaves (optional).
Courses salad / side dish
Cuisine mains / lunch / dinner