100g fine bulgur 3 oranges 5 tablespoons honey 1 teaspoon rose water 1 teaspoon organic orange zest, grated pinch of ground cinnamon pinch of ground cardamom 2 kiwi fruits 1 pomegranate 30g blanched almonds, chopped
To garnish: mint or lemon balm leaves
Per portion: 248 kcal / 1043 kJ / protein 5g / fat 5g / carbohydrate 43g
1. Line a metal sieve with a clean kitchen towel, pour in the bulgur and suspend over a suitable saucepan. Pour boiling water over the bulgur into the pan, but only enough so that the water in the pan does not touch the bottom of the sieve. Put a lid on the pan and bring the water to the boil. Steam the bulgur for 15 minutes, loosening occasionally with a fork. Allow to cool.
2. Squeeze one of the oranges and mix the juice with the honey, rose water, orange zest, cinnamon and cardamom.
3. Peel and segment the remaining oranges, taking care to remove all the white pith. Peel the kiwi fruits and cut into chunks.
4. Break open the pomegranate and pick out the seeds. Mix the cold bulgur with the pomegranate seeds and almonds, pile the mixture onto a serving plate, top with the other fruit and sprinkle with the honey and orange syrup. Garnish with mint or lemon balm leaves.
Bulgur or burghul is made from whole wheat that has been hulled, parboiled and then dried before being split into fine, medium or coarse grains. It is generally sold in health food shops and is also available from some supermarkets. In the Middle East, bulgur is traditionally steamed for use in warm dishes. The finest type of bulgur is used to make the salad dish called tabouleh (or kisir, as it is called in Turkey), in which case the bulgur only has to be soaked briefly in water.