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Monday, February 7, 2011

Roast Vegetable & Chicken Bulgur Wheat Salad

Ok, to explain a little about bulgur wheat. Health shops and Tesco stock it in a dried grain form. Simply  - it is a grain very similiar to cous cous however it is a more wholegrain, high fibre, filling alternative. It has a slight crunch and a nice nutty flavour. So altogether a seriously healthy option for lunch or a light main course. 

I tend to use chicken legs for this recipe ( free range if at all possible) for a couple of reasons: they are a cheaper alternative to breast meat and as the chicken is roasted on the bone there is more flavour and the skin keeps the meat moist and juicy while cooking. Leftover chicken is also ideal. 

The harissa paste is a spicy chilli paste which makes a great rub for the meat. In other recipes they mix this with olive oil and massage into the chicken however that is just adding unnecessary calories. The harissa adds a gentle warm heat to the over all dish. I have suggested using celery salt - it justs adds another dimension of flavour to the dish.

Also, during these recessionary times being economical in the kitchen is not only very 'en vogue' but highly practical so by utilizing the oven to cook everything an at an overall cost of about €3.00 I think you will be very proud of your low fat, healthy, recessionista lunch.

Vegetables ready to be roasted
Serves 2
2 chicken legs/breast
2 tsp harissa paste
1 mug bulgur wheat
1 chicken stock cube
1 red onion
1 courgette
1 red pepper & 1 green pepper
3 cloves garlic
handful cherry tomatoes (2 buffalo tomatoes)
handful of olives
2 tbsp fresh/deli basil pesto
2 handfuls rocket

  1.  Boil the kettle, preheat the oven to 200oC / Gas 7. Rub the harissa paste under the skin of the chicken and spritz with a little spray oil. Roast in the oven for 45 mins.
  2. Prepare the vegetables. Deseed and dice the peppers, Dice the courgette into chunks. Add the garlic and vegetables to an oven tray. Spritz with spray oil and roast in the oven for 25mins.
  3. Pour 1 mug of bulgur wheat in a bowl and top with 1 mug of stock (1 stock cube & boiling water). Cover with cling film and allow to steam for 30 mins.
  4. Finely dice the red onion and the tomatoes. Slice the olives.
  5. When the chicken is cooked, remove the skin and discard.
  6. When the bulghur wheat is cooked strain off any remaining liquid and fluff it up with a fork. (it will be a more moist consistency than cous cous). Optional: chill in the fridge before serving.
  7. Squeeze the garlic from its skin, mix into bulgur wheat along with roast vegetables, tomato, red onion and olives. Toss through some rocket and serve.
  8. Enjoy.

Roast Vegetable Bulgur Wheat Salad with Leftover Chicken


  1. really tasty recipe even have my hubbie converted!Just one thing though I couldn't find harissa paste anywhere they don't stock it in my local tesco. I used indonesian chilli paste instead which was fine but any ideas on where to get harissa paste? Bulgar wheat is fab I'm a convert.

  2. Hey - im so glad you loved it. Bulgar wheat is brilliant - its such a wholegrain filling good carb and the lean protein is also so good for you. The harissa paste i got was the Barts brand and I did get it in Tesco. Perhaps some of the speciality shops might be an idea. I can only imagine what you used is the exact same product just of a different origin. I'll keep my eyes peeled for you. Thanks for trying the recipe and the comment. Always appreciated.