Bulgur wheat with carrots and hazelnuts

Enhance the texture and flavor of your salad with a delicious twist by incorporating a range of delicious ingredients into our Bulgur Wheat with Carrots and Hazelnuts recipe. Cooked in a juicy, hearty broth, our healthy wheat is wonderfully complemented by the crunchy and nutty goodness of pumpkin seeds and hazelnuts. For an additional touch of natural sweetness, we refine the dish with juicy sultanas, creating a harmonious blend of flavors and textures that will tantalize your taste buds. Refine your salad choices with this nutritious and delicious creation!


  • 600g Bulghar wheat
  • 140g sultanas
  • 1l hot vegetable or chicken broth
  • 4 medium carrots, coarsely grated
  • 100g pumpkin seeds
  • 100 g roasted hazelnuts, chopped
  • Squeeze 1 large lemon
  • 5 tbsp rapeseed oil

Preparation steps

  1. Place the bulgur and sultanas in a bowl and pour the hot broth over them.
  2. Cover the bowl with plastic wrap and let stand for 20 to 30 minutes to allow the liquid to be absorbed.
  3. Once the liquid has been absorbed, run a fork through the grains to separate them and allow the bulghar to cool.
  4. Add carrots, pumpkin seeds, hazelnuts, lemon juice and rapeseed oil to the cooled bulghar.
  5. Season the mixture with salt and pepper.
  6. Mix all ingredients well to ensure even distribution.
  7. Pour the bulghar mixture into a large serving bowl.

Nutritional Information

451 18g 2g 62g 16g 10g 11g 0.2g

Equipment and tools

  • Large mixing bowl
  • grater
  • dulcimer
  • Sharp knife
  • Big pot
  • measuring cup
  • tablespoon
  • Juicer
  • spatula or spoon

Allergen information

This recipe contains the following allergens:

  • Wheat (Bulghar wheat)
  • hazelnuts

Please note if you or anyone consuming this recipe has allergies or intolerances to these ingredients.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days.

To reheat, simply microwave desired portion for 1-2 minutes until warmed through.

For best flavor and texture, consume leftovers within the recommended storage time.

Health Benefits of Bulgur Wheat with Carrots and Hazelnuts

Bulgur wheat with carrots and hazelnuts is a delicious and nutritious dish that offers numerous health benefits. Packed with healthy ingredients, it offers a good balance of macronutrients as well as essential vitamins and minerals. Let’s take a closer look at the health benefits of this delicious recipe.

1. Rich in fiber

Bulgur wheat is an excellent source of fiber. With 600g of bulgar wheat as the main ingredient, this dish provides a significant amount of fiber, which aids digestion, promotes satiety and helps regulate blood sugar levels. A high-fiber diet is also linked to a lower risk of heart disease, diabetes and certain cancers.

2. Rich in antioxidants

Carrots, a key ingredient in this recipe, are full of antioxidants like beta-carotene, which gives them their bright orange color. Antioxidants help protect the body’s cells from damage caused by harmful molecules called free radicals. Regularly consuming antioxidant-rich foods can support overall health and well-being and even reduce the risk of chronic disease.

3. Nutrient rich

In addition to being a great source of fiber, bulgur wheat also contains important nutrients such as iron, magnesium and vitamin B6. Iron is important for transporting oxygen in the blood, while magnesium is involved in numerous biochemical reactions in the body. Vitamin B6 is crucial for brain development and function. Hazelnuts, another ingredient in this recipe, are rich in healthy fats, proteins and vitamin E, adding additional nutritional value to the dish.

4. Heart healthy

This recipe calls for canola oil, which is rich in monounsaturated fats known as “good fats.” Monounsaturated fats are linked to improved heart health by lowering bad cholesterol levels and lowering the risk of heart disease. Consuming moderate amounts of canola oil as part of a balanced diet can contribute to a healthy heart.

5. Supports weight management

Thanks to its high fiber content and nutrient density, bulgur wheat with carrots and hazelnuts is a filling and filling meal. This can be beneficial when trying to control weight as it helps reduce food cravings and maintain feelings of fullness for a longer period of time. Including this dish in a balanced diet can help achieve and maintain a healthy weight.

6. Promotes gut health

The inclusion of sultanas and carrots in this recipe provides natural sweetness and supports a healthy gut. Sultanas in particular contain fiber and prebiotics, which serve as food for the beneficial bacteria in your gut. This promotes a healthy balance of gut microbiota, contributing to better digestion and overall gut health.

Now that you are aware of the numerous health benefits of bulgur wheat with carrots and hazelnuts, it is time to try this delicious dish. Enjoy the flavors while nourishing your body with these healthy and nutritious ingredients!

You might also like