The traditional tabbouleh uses a lot less bulgar wheat as this version is definitely on the more substantial side. Nothing wrong with that! It’s a lovely fresh and vibrant salad and would welcome the addition of a kick of red chilli too. See if you can get hold of mango varieties such as Alphonse and Ataulfo, available in the fantastic Asian and Middle Eastern food stores around. These luscious scented beauties knock the socks off the supermarket ones. I love to gnaw (in a rather uncouth messy way!) at the leftover mango around the stone – check for stringy pieces dangling from your mouth before leaving the house though.
Serves 4 as a side dish. 30 minutes prep
150g bulgar wheat
1 large ripe mango
4 spring onions
Small bunch of coriander and mint
Juice of 1 lemon
1 heaped tbsp black onion seeds
Salt and pepper
- Put the bulgar wheat into a large bowl. Pour over boiling water and cover with cling film. Leave for 15 minutes then drain and leave to cool. Once cool enough to handle squeeze out any excess moisture.
- Meanwhile, remove the tough stalks from the spring onion and slice finely. Peel the mango then slice the cheeks off both sides of the stone. Cut into large slices then dice. Cut the cucumber in half lengthways, scrape out the seeds then cut into thin half moons.
- Add the bulgar wheat to a large serving bowl and mix in the spring onions, mango, cucumber, chopped herbs, lemon juice, olive oil, black onion seeds and salt and pepper. Serve.
It’s 29C outside and that’s tropical enough to inspire this gorgeous salad. After temperatures of 14C the previous week I’m determined to eat alfresco as much as is possible and when eating this sunshine salad on my terrace it certainly put a huge smile on my face. Eating mango on a sunny day makes me think of walking along idyllic, white sandy beaches but unfortunately the view from our Kilburn flat will have to do for now! This easy to make salad is just a matter of assembling the ingredients and whisking up a quick dressing so it makes an ideal light lunch, particularly on a beautiful day when you can let your wandering mind transport you to exotic destinations.
Avocados are sometimes called alligator pears and are full of healthy monounsaturated fat and fibre. They are also sometimes called the alphabet fruit because they provide your body with vitamins A, C, E, K and B6. All we need to know is that it is incredibly nourishing and are linked to a healthy heart and reducing the signs of ageing. What’s not to like! And with me fast approaching the ripe (excuse the pun) age of 40 then I can do with all the anti-wrinkle remedies I can find. With the nutrition facts over, if you’ve never tried the combination of avocado and mango before then I urge you to try. The sweet, juicy mango goes so well with the creamy and rich flavoured avocado, with the cos lettuce and spring onion providing a pleasing crunch. It’s worth making the dressing with a fresh orange as it really makes a difference and makes the whole dish sing with freshness.
1 large mango
2 ripe avocados
Half bunch spring onions
4 cos heart lettuces
Handful of fresh mint and corriander leaves
3 tbsp light olive oil
1 tspn Dijon mustard
Half orange, finely grated zest and juice
Salt and pepper
Serves 4 for lunch. 15 minutes to prepare
- Peel and thinly slice both the mango and avocados. Remove the outer layer from the spring onions and chop finely. Place the lettuce on 4 plates and arrange the mango, avocado and spring onion on top.
- Whisk the dressing ingredients in a small bowl, season and drizzle over the top of the salad. Finish with some small mint leaves (tear if big) and corriander. Serve and enjoy.