Cracked wheat and avocado salad

Name: Cracked wheat and avocado salad
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Yield: 4
Ingredients: 50 g (2oz) raisins; 60 mL (4tbsp) orange juice; 125 g (4oz) cracked wheat or bulgur wheat; 4 cm (11⁄2 in) piece fresh root ginger; 6 spring onions; 1 large avocado pear; 25 g (1oz) sunflower seeds; 10 mL (2tbsp) soy sauce; Salt and ground black pepper

If you’re worried about the high fat content in avocados, bear in mind that it’s ‘healthy’ monounsaturated fat, so you can tuck into this vegetarian salad recipe guilt free!

By The GH Kitchen TeamPublished: 18 October 1997

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Preparation Notes: plus soaking

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Yields:

Prep Time:

25 mins

Cook Time:

10 mins

Total Time:

35 mins

Ingredients

50 g (2oz) raisins
60 ml (4tbsp) orange juice
125 g (4oz) cracked wheat or bulgur wheat
4 cm (11⁄2 in) piece fresh root ginger
6 spring onions
1 large avocado pear
25 g (1oz) sunflower seeds
10 ml (2tbsp) soy sauce
Salt and ground black pepper

Directions

1. Step 1
  Place the raisins in a small bowl, pour in the orange juice and leave to soak for 30min; reserve the orange juice after soaking.
2. Step 2
  Pour 600ml (1 pint) boiling water over the cracked wheat, then cover and allow to stand for 15min. Peel and finely chop the ginger. Slice the spring onions. Halve the avocado, remove the skin and slice.
3. Step 3
  Drain the cracked wheat and transfer to a serving bowl. Add the ginger, onions, avocado, sunflower seeds, raisins and reserved orange juice. Stir in the soy sauce, season with salt and pepper and mix well. Serve immediately.
  
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Per Serving:

Calories: 270

The GH Kitchen Team

The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor ⁠Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce ⁠Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time