Bulgur White Bean Tomato Salad

Ingredients by component

Bulgur

• 150 g dry bulgur
• 300 ml water
• 2 g salt

Parsley white beans

• 300 g cooked white beans
• 15 g parsley
• 15 ml lemon juice
• 10 ml olive oil
• 1 g salt

Tomato and cucumber

• 200 g cherry tomatoes
• 200 g cucumber
• 40 g red onion

Dill soy yogurt dressing

• 150 g unsweetened soy yogurt
• 15 ml lemon juice
• 10 g dill
• 1 g salt

Preparation and assembly

1. Cooked components can be prepared the evening before. Cool promptly in shallow containers and refrigerate; the preparation time excludes chilling before packing. Pack all components and dressings cold.
2. Bulgur: Rinse the grain. Bring to a simmer with water and salt, cover and cook gently for about 12 minutes or according to the packet until fully cooked.
3. Bulgur: Drain if necessary, fluff with a fork and spread promptly in a shallow container to cool quickly for a packed lunch.
4. Parsley white beans: Rinse and drain beans. Toss gently with chopped parsley, lemon, oil and salt.
5. Parsley white beans: Chill for 15 minutes to let flavours combine.
6. Tomato and cucumber: Halve tomatoes. Scoop out the cucumber seeds and dice; finely chop onion.
7. Tomato and cucumber: Do not salt in advance. Pack in a separate compartment and mix into the meal just before eating.
8. Dill soy yogurt dressing: Finely chop dill and mix with yogurt, lemon and salt.
9. Dill soy yogurt dressing: Keep covered in the fridge; pack separately and add just before eating.
10. Divide between lunch containers: grains underneath, pulses and vegetables in separate sections, dressing in a small leakproof pot. Mix just before eating. This meal is intended to be eaten cold.

Tip

Prepare for the next working day. Refrigerate at 4°C or below, carry in an insulated bag with two cold packs and refrigerate on arrival. Add dressing just before eating.

Packed lunch food safety guidance