BULGUR WHEAT JAR WITH EGGS AND SALSA
This vibrant, fibre-packed lunch is a great choice for a healthy heart and digestive system. And the wholegrain bulgur wheat helps to keep hunger pangs at bay.
SERVES 2
Ingredients
125g (41⁄2oz) bulgur wheat
3 eggs, hard-boiled
50g (13⁄4oz) rocket leaves
30g (3 tbsp) pumpkin seeds
For the salsa
2 large, vine-ripened tomatoes
30g (1oz) large, green olives, pitted
1 mild red chilli
1 small garlic clove
handful of basil leaves
2 tbsp olive oil, rapeseed oil, or other mild oil
freshly ground black pepper
1 Put the bulgur wheat in a small pan with 500ml (16fl oz) water. Place the pan on a medium heat and bring the water to the boil. Stir and let the water simmer for 8–10 minutes until the bulgur wheat is soft. If the water has not all been absorbed, drain off the excess and set the grains aside to cool.
2 Make the tomato salsa while the bulgur wheat is cooking. Chop the tomatoes into 5mm (1⁄4in) pieces, roughly chop the olives, finely dice the red chilli, and lightly crush the garlic clove, placing everything into a small bowl. Shred the basil (both the stalks and the leaves) and stir it into the salsa with the oil and some freshly ground black pepper. Leave to sit for a few minutes.
3 Peel the hard-boiled eggs then chop and set aside. Roughly shred the rocket leaves.
4 To assemble, divide the cooked bulgur wheat between two jars or bowls. Add a layer of shredded rocket, then spoon over the chunky tomato salsa (remove the garlic clove). Finish with the chopped egg, a sprinkle of pumpkin seeds, and some black pepper.
NUTRITION PER SERVING Calories 551 Total fat 28.3g Saturated fat 5.2g Carbohydrates 54.5g Dietary fibre 7.3g Sugars 4.1g Protein 22.9g Salt 0.8g
Smart swaps
• Replace the hard-boiled eggs with a can of crabmeat and you’ll get a boost of omega-3 fats, as well as three times more zinc, which boosts the immune system.
• Swap the chilli for chopped spring onion if you prefer your lunch with less heat.
• Use barley instead of bulgur wheat for a boost of soluble fibre – great news if you want to lower cholesterol and keep blood sugar levels steady.
NUTRIENT KNOW-HOW
With its combination of carbs and protein, this lunch also makes the perfect post-workout meal. The carbs replenish glucose supplies, and the protein aids muscle recovery and growth.