Roasted Red Onion and Sweet Potato Salad

I've been enjoying bulgar for around 4 years now - I was introduced to it through researching Low GI alternatives. It's a great pantry staple to have on hand, Carlos keeps a bag at work with some canned tuna for a quick lunch option. 1 cup of bulgar has fewer calories and more than twice the fibre content of rice and is considered a whole-grain.

I have read of it being added to home-made breads and scones and will have to investigate those uses in the kitchen soon.

I usually buy my bulgar from the local nut and coffee shop, and I have seen it in some supermarkets. It makes a great comfort-food lunch in winter when "cooked" in some broth.

Bulgar is known by many different names across the globe - the other most popular name I've heard is burhgul, but it's also known as "dalla" in Indian cuisine.

Recipe

Makes 2 serves
Cooking time 20 mins

Ingredients

20 green beans, cut into small lengths
half an orange sweet potato, cut into cubes
half a red onion, cut into chunks
1 tablespoon red wine vinegar (or balsamic if preferred)
1/2 cup of roasted cashews
1/2 cup bulgar/burghul
1/2 cup boiling water
feta cheese
Ice cubes for the ice bath

Method

Preheat oven to 200C. Place chopped sweet potato and red onion into an oven-proof dish and drizzle with red wine vinegar and bake until sweet potato is soft but still holding it's shape.

In a small saucepan bring a cup of water to boil and blanch the green beans for a minute or two, depending on personal preference. Remove beans from boiling water and place into an ice-bath to seize the cooking process and to retain the vibrant colour. Once cool remove from ice water and drain.

Place dried bulgar/burghul in a small bowl and cover it with boiling water from your kettle. Cover the bowl with cling film for 5 mins and then stir. If there is still liquid in the bowl, cover it again and leave for a further 4 mins.

In a large bowl place the bulgar/burghul, sweet potato, red onion, green beans, cashews and feta cheese together and mix gently.

Keeps in the fridge for up to 2 days.

Before roasting

An ice water bath keeps the beans crisp