Nutrition Recipes

Recipes with Rachel Allen – Bulgur Wheat Salad With Feta, Pomegranate and Pumpkin Seeds

Serves 4-6

Bulgur wheat is low in fat, high in minerals and a great source of plant-based protein. Teamed with feta, herbs and pomegranate seeds makes this dish a winning combo!


  • 200g bulgur wheat
  • finely grated zest and juice of 1 lemon
  • 1 generous tablespoon chopped mint
  • 1 generous tablespoon chopped parsley
  • 50ml extra virgin olive oil
  • Sea salt and freshly ground pepper
  • 1 pomegranate, cut in half and seeds removed
  • 100g feta-style cheese, broken into 1-2cm chunks
  • 2 tablespoons toasted pumpkin seeds


  1. First, cover the bulgur wheat in boiling water and allow to soak for 10-15 minutes until just tender. Drain well.
  2. Mix the lemon juice and zest, the chopped mint and parsley, and the extra virgin olive oil. Stir through the bulgur wheat and season with salt and pepper to taste.
  3. Scatter with the pomengranate seeds and any juice, the feta and toasted pumpkin seeds. *See tip.

Tip: To toast the pumpkin seeds, simply toss them in a dry frying pan over a high heat for a couple of minutes until a couple of shades darker. To add some extra flavour pour in a couple of tablespoons of soy sauce once they’ve toasted, then cook till the soy has evaporated and the flavour soaked into the seeds.

Recipe: Bulgur wheat salad with feta pomegranate and pumpkin seeds

Serves: 4-6 (6)

Kcal 284  
Fat (g) 15.0
Saturates (g) 4.0
Carbs (g) 28.0
Sugars (g) 3.0
Fibre (g) 3.0
Protein (g) 8.0
Salt (g) 0.43