Your privacy settings

We and our 18 partners store and/or access information on a device, such as unique IDs in cookies to process personal data. You may accept or manage your choices by selecting accept or reject all, or at any time in the privacy policy page. These choices will be signalled to our partners and will not affect browsing data. Your choices will change how we tailor your shopping experience on our website.

To modify your consent choices, you can do so by clicking on Cookie settings in the footer.

We and our partners process data to

Use precise geolocation data. Actively scan device characteristics for identification. Store and/or access information on a device. Personalised advertising and content, advertising and content measurement, audience research and services development.

Sign inRegister

Nargisse Benkabbou's fennel, orange and olive bulgur wheat salad recipe

Nargisse Benkabbou's fennel, orange and olive bulgur wheat salad

Created by The Tesco Recipes team

Food writer Nargisse Benkabbou's colourful salad is packed with fresh and aromatic flavours inspired by Moroccan cuisine. Drizzled with a simple honey and olive oil dressing, enjoy as part of a lunchtime spread, or try alongside Nargisse's spiced chicken meatballs (see recipe, below).

See method
  • Serves 6
  • Takes 30 mins
  • 206 calories / serving

Ingredients

  • 50g bulgur wheat
  • 2 large or 3 medium oranges, segmented, 1 tbsp juice reserved
  • 2 tbsp each pumpkin and sunflower seeds
  • 2 medium fennel bulbs, trimmed and finely sliced, fronds reserved
  • 1 small red onion, sliced
  • 80g green olives, halved
  • 15g each fresh coriander and parsley, torn

For the dressing

  • 3 tbsp olive oil
  • 1½ tbsp red wine vinegar
  • 1 tbsp clear honey

Ready to shop?

Shop ingredients

Each serving contains

Energy
860kJ 206.0kcal
10%
Fat
12g
medium17%
Saturates
2g
low9%
Salt
0.7g
low11%
Sugars
12g
low13%

of the Reference intake

Carbohydrate 18.3gProtein 4.0gFibre 5.2g

Method

  1. Cook the bulgur wheat to pack instructions; set aside. Mix all the dressing ingredients together with the reserved orange juice; season and set aside.
  2. Toast the seeds in a pan over a medium heat for 2 mins, stirring frequently, until fragrant and lightly golden. Remove from the heat and set aside to cool.
  3. Put the fennel, oranges, onion, olives, cooked bulgur wheat, coriander and parsley in a bowl. When ready to serve, pour the dressing over the salad, toss together and transfer to a serving plate. Scatter over the seeds and fennel fronds.

      You may also like

      Lucy Parker's squash, beetroot and clementine salad
      Image of "Lucy Parker's squash, beetroot and clementine salad"
      Apple, fennel and clementine salad with mackerel
      Image of "Apple, fennel and clementine salad with mackerel"
      Bulgur wheat, almond and clementine salad
      Image of "Bulgur wheat, almond and clementine salad"
      Red cabbage, clementine and mozzarella salad
      Image of "Red cabbage, clementine and mozzarella salad"