This delicious bulgar whear salad recipe is designed for the busy triathlete, you can make it in advance and store it in the fridge for lunches or to accompany a meat or fish supper or barbecue. It’s a fabulous source of slow-releasing carbohydrate to sustain energy levels and loaded with healthy prebiotics.


  • 150g bulgar wheat
  • 50g quinoa
  • 250ml hot vegetable stock
  • 200g tomatoes chopped
  • zest and juice of a lemon
  • 25g fresh coriander finely chopped
  • 50g fresh parsley finely chopped
  • 2 tbsp extra virgin olive oil
  • bunch of spring onions thinly sliced
  • 200g bunch of radishes thinly sliced
  • 1 avocado thinly sliced
  • 200g pomegranate seeds


  • STEP 1

    Preheat the oven to 180°C. In a roasting dish combine the bulgur wheat, quinoa, stock, tomatoes and lemon zest. Cook for 20mins, uncovered.

  • STEP 2

    Removed from oven, stir, and leave to cool for 5mins. Then add lemon juice, coriander, parsley, olive oil, and season.

  • STEP 3

    Stir in the spring onions, radishes and pomegranate seeds. Taste for seasoning. Top with the avocado and serve warm, or keep in the fridge for a lunchbox treat.

Why not add some protein - Marinate two cubed chicken breasts in garlic, olive oil and lemon juice for 2hrs. Thread on kebab skewers, and grill or barbecue.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (