Recipe: Avocado & Mango Bulgur Wheat Medley

I love bulgur wheat, but it’s a pretty under-appreciated grain. Rice is often seen as the obvious choice, yet bulgur wheat has more than twice the fiber and four times as much folate as brown rice. It’s most commonly used in Middle Eastern cuisine, as are yoghurt-based sauces – I pondered this combination a while until I found inspiration in a jar of peanut butter and boom… this delicious medley was born!

Serves 4.


  • 250g Bulgur wheat
  • 2 ripe mangos
  • 2 ripe avocados
  • Chilli flakes 
  • White pepper
  • 1 stock cube/ tsp stock powder

For the peanut sauce

  • 4 tbsp peanut butter
  • 250g dairy free plain yoghurt
  • 1 tsp turmeric
  • Pinch of salt


Grab your food blender and fill it with four tablespoons of peanut butter, with half a tub of non-dairy yoghurt, 1 teaspoon of turmeric and a pinch of salt. Blend the ingredients together to create the peanut butter sauce, ensuring it’s smooth but not too thin. Keep adding peanut butter and blending until you reach the consistency you’d like. 

Boil the kettle and add water to your stock cube. This is going to be added to the water used to boil the bulgur wheat, so you can make it quite concentrated in flavour by not adding too much water to it.

Rinse and drain the bulgur wheat, then add to a pan with water and vegetable stock. Bring to the boil and leave to simmer on a low heat.

While the bulgur wheat is simmering away, it’s time to prep the mango. If you have a mango slicing tool, then this is the perfect time to use it – if not, don’t worry about your chopping being neat as the mango is an added topping. If you’re cutting with just a knife, stand your mango up and slice off-centre to avoid the stone in the middle. 

Check the bulgur wheat for a softened texture. Remove it from the heat and drain off any excess water and stock. It should take about 12 minutes to achieve the ideal consistency.

Mix the peanut butter sauce in with the bulgur wheat, reserving a little bit to drizzle over the top of the dish. Slice up the avocado, remembering to mind your fingers when removing the stone if it’s slightly under-ripe.

Dish up! Top off your peanut butter bulgur wheat with the chopped mango & avocado. Garnish with a sprinkle of chopped parsley, chilli flakes and white pepper – plus the last of the yoghurty peanut sauce.

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