Bulgur-betaine box

Bulgur-betaine box

The Medicinal Chef: Healthy Every Day
Martin Poole

Bulgur wheat is nutty and filling and goes well with many different flavours. I’ve used marinated tofu here, but you could add cooked chicken, fish or seafood, or mix it up to ring the changes. Bulgur is another ingredient that’s great for stabilising blood sugar.


Quantity Ingredient
75g bulgur wheat
1/4 cucumber, diced
1/4 red onion, diced
8-10 raw sugar snap peas
1 handful baby spinach, finely shredded
1/2 red chilli, seeded and finely chopped
100g tinned aduki beans, drained
100g marinated tofu, cubed
1 tablespoon olive oil
2 teaspoons soy sauce
2 teaspoons toasted sesame oil
1/2 lime, juiced
sea salt
black pepper


  1. Put the bulgur wheat in a pan and cover with boiling water. Bring to the boil, reduce the heat and simmer for 15–20 minutes, until soft and nutty. Drain and allow to cool.
  2. Mix the cooled bulgur wheat with the cucumber, red onion, sugar snap peas, spinach, chilli and aduki beans. Season with salt and pepper and gently fold in the marinated tofu.
  3. Make the dressing by combining the olive oil, soy sauce, sesame oil and lime juice and whisking well. Pour into the salad, stir well, then transfer to a lunchbox. Store in the fridge.

Good for:

  • High cholesterol, blood sugar management, digestive health

Star ingredient:

  • Bulgur wheat is very rich in betaine, which supports liver function and the heart’s ability to contract, and helps reduce inflammation and lower homocysteine, a marker of cardiovascular disease. Bulgur wheat is also very high in fibre, which improves digestive transit and helps stabilise blood sugar by slowing down the release of energy from meals.
The Medicinal Chef
Healthy Every Day
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