Bulgar and chargrilled vegetable salad with onion jam

Bulgar and chargrilled vegetable salad with onion jam

By
From
Thrive on Five
Serves
2
Photographer
Dan Jones

This hearty salad is inspired by the Greek flavours of feta, olives, thyme and honey. It combines the smoky taste of chargrilled vegetables with a scented sweet onion jam and is finished with mint. This is great served with grilled lamb chops.

For the onion jam

Ingredients

Quantity Ingredient
a little olive oil
1 medium onion, finely sliced, (160g)
1/2 bulb fennel, finely sliced, (80g)
small bunch thyme, tied with string
1 tablespoon cider vinegar
1 tablespoon runny honey
sea salt
freshly ground black pepper

For the salad

Quantity Ingredient
1 courgette, sliced lengthways, (160g)
250g pack of asparagus spears, tough lower stems removed, (should yield about 160g)
1/2 red pepper, sliced, (80g)
70g bulgar wheat
1 heaped tablespoon good-quality black olives, pitted and halved, (20g)
60g sun-blushed tomatoes, or slow-roasted tomatoes
a small bunch mint, finely chopped, leaves
50g feta cheese
2 tablespoons sunflower seeds, toasted
a little extra virgin olive oil, (optional)

Method

  1. To make the jam, heat a little oil in a pan, add the onion, fennel, thyme, cider vinegar and honey with a pinch of salt. Cover and leave to cook over a low heat for about one hour, or until you have a thick, sweet jam, stirring and topping up with water now and again to stop the onion catching. Leave to cool. It will keep in the fridge in an airtight container for up to five days.
  2. Meanwhile, heat a griddle until smoking and chargrill the courgette, asparagus and red pepper in turn. Cut the chargrilled vegetables into bite-sized pieces and set aside. Cook the bulgar wheat according to the packet instructions. Drain and season.
  3. Mix the bulgar with the chargrilled vegetables, olives, tomatoes, onion jam and mint. Top with the feta and toasted sunflower seeds, adding a little extra virgin olive oil, if you like.

Top Tip

  • When tomatoes are cheap towards the end of summer, slow-roasting them and using them in all kinds of dishes is a great way to up your five-a-day.

Slow-roasted tomatoes

  • Slow-roasted tomatoes Preheat the oven to 130°C. Halve a couple of punnets of cherry tomatoes, drizzle with olive oil and season with good-quality dried oregano, sea salt and freshly ground black pepper. Line a roasting tray with baking parchment and spread the tomatoes out, cut sides up. Roast in the oven for about two hours. Store in an airtight container in the fridge for up to three days. (160g of fresh tomatoes yields about 60g after slow-roasting.)

Tags:
Healthy
five a day
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