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SWEET POTATO, FETA AND BULGUR WHEAT SALAD

by in Recipes November 6, 2020

I made this very tasty salad for dinner during the week, it is easy to make and full of delicious flavours.

It has lots of Parsley, and Parsley is an excellent source of Vitamin K, Vitamin C, Vitamin A, Folate and Iron.

If you wanted to make it Gluten Free, you could use Quinoa or even Brown Rice instead of the Bulgur Wheat.

This is based on a Rachel Allen recipe which was in the Sunday Independent last week.  I changed it slightly to suit our tastebuds, so here is how I made it.

  • 2 large Sweet Potatoes – peeled and cut into small pieces
  • 1 big blob of Coconut Oil
  • 100 g Bulgur Wheat – rinsed and drained (see Gluten Free options)
  • 400 ml water with Vegetable Stock or already prepared Vegetable Stock
  • Juice of 2 Lemons
  • 1 tablespoon of Extra Virgin Olive Oil
  • 1 big bunch of Parsley (leaves only) – chopped
  • 1 big bunch of Mint (leaves only) – chopped
  • 1 bunch Spring Onions – finely sliced
  • 4 ripe Tomatoes – deseeded and finely diced
  • 1/3 Cucumber – finely diced
  • 1 block of Feta Cheese – diced
  • Freshly Ground Black Pepper

Firstly, cook your Sweet Potato.   I have a dry air fryer, so I cook mine in that for 35 minutes in a blob of Coconut Oil.  You can also just roast the Sweet Potato pieces in the Coconut Oil in the oven,  180 degrees,  for approx 40 minutes, or until they are cooked through and nicely browned around the edges.

Now cook your Bulgur Wheat.  Bring your Water/Stock to the boil and add your Bulgur Wheat.  Stir it around, cover with a lid and reduce the heat to low and cook for 15 minutes – most of the water will have been absorbed.  Remove from the heat, drain off any excess water and let sit for 10 minutes.   Separate the grains with a fork.

Add half the Lemon Juice and the Extra Virgin Olive Oil to the Bulgur Wheat and mix in.

 

In a bowl, add your Parsley, Mint, Spring Onions, Tomatoes and Cucumber.  Add some freshly Ground Black Pepper and mix through.

Add your Bulgur Wheat to the salad ingredients and with the extra Lemon Juice and mix around.

Add your cooked Sweet Potato and your Feta Cheese, and carefully stir through.

 

 

This delicious salad would go with so many other things, we ate ours with some marinated roasted Chicken Thighs, but it would be equally delicious as part of a vegetarian meal with some Humous or Baba Ganoush on the side.

We ate the rest of it for lunch the next day and it was equally delicious, as the flavours had really developed throughout the salad.

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