Honey and mustard bulgar wheat pots

Author: Sarah Swain - Food writer, stylist and recipe creator

First published: Dec 2019

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Tasty pots of bulgar wheat, flavoured with chargrilled capsicum and eggplant, chopped walnuts, sultanas and flaked tuna. Dressed with a tangy mustard dressing. The ideal portable salads for a healthy road trip!

Serves: 4

Time to make: 1 hr

Ingredients

More weights & measures

¾ cup bulgar wheat
2 capsicums sliced
1 eggplantaubergineX, sliced
spray oil
¹/³ cup walnuts
¹/³ cup sultanasgolden raisinsX
¼ cup pumpkin seeds
180g can tuna in spring water
2 cups cherry tomatoes
Honey and mustard dressing
zest and juice of 1 lemon
4 teaspoons Dijon mustard
2 tablespoons oil
2 tablespoons balsamic vinegar
¹/³ cup fresh basil leaves, roughly torn
freshly ground black pepper

Instructions

1 Preheat oven to 190C. On a baking dish lined with baking paper place the capsicum and eggplant in an ovenproof dish and spray with oil. Cook until chargrilled. Leave to cool completely.

2 Place the bulghur wheat in a heatproof bowl. Pour over boiling water to cover. Leave to stand for 10 minutes. Drain. The wheat is now ready to use. Leave to cool.

3 When ready to make the pots, arrange in jars in layers, starting with the wheat, then some vege slices and then a mix of the other ingredients. Once filled evenly, seal jars. Keep chilled until travelling.

4 In a small jar combine all dressing ingredients. Add the dressing when ready to serve salads.

HFG tip

Adding the dressing when ready to eat, means your salad will keep nice and fresh and not be soggy.

All elements of the salad can be made in advance – the capsicum, eggplant and wheat soaking.

Nutrition Info (per serve)

No nutrition information available for this recipe.

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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