Kisir (Turkish Bulgar Wheat Salad)

Kisir is a Turkish bulgar wheat dish, similar to couscous. However, it is important to note that bulgar is natural cracked whole grains where as couscous is made from white flour (in the same way as white pasta). So bulgar is a great substitute for couscous in the arthritis diet.

It is a great recipe for a BBQ or picnic as it is cold and can be made well ahead of time. It goes well with all meat and fish so make plenty for everyone! It is the kind of food that is so full of flavour that everyone will enjoy it without realising how nutritious it is.

This recipe uses tomato puree, which is a ‘limited’ ingredient from the nightshade plant family (see diet basics). If you have tried nightshade plants and they agree with you then great! Others will need to bear in mind whether they have eaten any other limited foods that day. You could of course leave the tomato out and have it as more of a Tabouleh style salad. Remember this is all about the foods that work best for you!

 

Ingredients:

200g bulgar wheat (large grain is best)

300ml boiling water

1-2 tbsp tomato puree

1 onion, diced

2 tbsp lemon juice

1tbsp cumin

1 tsp salt

½ tsp garlic granules (or 1 fresh clove, finely chopped)

2 tbsp chopped herbs (I like to use parsley and mint)

Method:

Pour the boiling water over the bulgar wheat and leave covered for 5 minutes. In a pan, fry the onion for 5 minutes on a medium heat until beginning to turn translucent. Add the cumin, tomato puree and garlic and cook for a further 2-3 minutes. Drain the bulgar wheat and add this to the pan, stir constantly and cook for 5 minutes until the wheat is tender and has soaked up the flavours. Transfer to a bowl and once cool add the lemon and chopped herbs.It is normally serves as a cold salad dish and is great for mezze.

- Emma