Kisir - Turkish bulgur salad

Now that the days are getting longer and warmer, I'm starting to look forward to long summer evenings. It's time for outdoor gatherings, picnics in the park and meals with friends and family. The bright colours and fresh flavours of berries and a variety of vegetables become the stars of my meals, bringing not only nourishment but also a flood of memories. One dish that perfectly captures the essence of summer is this Kisir - a traditional Turkish bulgur salad that is as delicious to eat as it is to prepare.

Kisir reminds me of lazy summer afternoons under shady trees, days at the beach and long nights with friends. It's a dish that embodies the spirit of summer - light yet filling, full of flavours and packed with healthy ingredients. With its blend of crunchy vegetables, fragrant herbs and savoury dressing, every bite of Kisir is a celebration of the season.

The Health Benefits of Kisir - Turkish bulgur salad

At the heart of Kisir is fine bulgur, a whole grain that's not only versatile but also incredibly nutritious. Bulgur is rich in fibre, which aids in digestion and helps maintain a healthy gut. It’s also a good source of plant-based protein, making it a perfect choice for those looking to add more nutrient-dense foods to their diet. The addition of fresh vegetables like peppers, cherry tomatoes and cucumbers adds a burst of vitamins and minerals. These colourful veggies are rich in antioxidants, which help combat inflammation and support our overall wellbeing.

The fresh herbs like flat-leaf parsley and mint add a refreshing aroma and flavour to my Kisir while offering additional health benefits. Parsley is rich in vitamin K, vitamin C and antioxidants, while mint aids digestion and promotes relaxation. Mint also provides a refreshing, cooling effect that's perfect for hot summer days.

The salad's dressing, made with high-quality olive oil, lemon juice and pomegranate syrup, adds more than just flavour. Olive oil is known for its heart-healthy monounsaturated fats and anti-inflammatory properties. Lemon juice provides a burst of vitamin C, boosting the immune system and enhancing iron absorption from the bulgur. Pomegranate syrup not only gives a sweet and tangy kick but also adds antioxidants that protect the body from oxidative stress.

Ingredients

200 g fine bulgur (or couscous) (made from spelt, buckwheat or chickpeas)

6 spring onions

2 peppers (red and/ or yellow)

20 cherry tomatoes

1 cucumber

1 bunch of flat-leaf parsley

1 bunch of mint

1 lemon, juice

5 tbsp pomegranate syrup

6 tbsp olive oil (organic, extra-virgin)

2 tbsp tomato paste

salt

chilli flakes

Preparation

1. Wash the bulgur and pour approx. 400 ml boiling water over it. Cover and leave to soak for approx. 20 minutes.

2. Cut the spring onions into fine rings. Finely dice the peppers. Cut the tomatoes in half and the cucumber into small cubes.

3. Wash the parsley and mint, shake dry and chop finely.

4. For the dressing: Mix together the pomegranate syrup, lemon juice, olive oil and tomato purée. Season with salt and chilli.

5. Mix all the vegetables together with the bulgur and fold in the dressing.

Tip: I don't eat wheat and therefore use either spelt, buckwheat or chickpea bulgur or couscous. This choice not only tastes delicious, but is also healthier, as these varieties are more nutritious and more filling.

Every spoonful of Kisir is a reminder of why summer is such a special time. Whether it's a cosy picnic on the beach, a barbecue in the garden or a simple dinner on the terrace, Kisir is perfect for any occasion and adds a touch of Mediterranean charm to any summer gathering. Enjoy!