Bulgar

Although this is often referred to as ‘cracked wheat’ it is in fact a more refined version, which has been steamed and dried before being cracked. When cooked, bulgar swells to a fluffy texture similar in appearance to cous cous. Bulgar can be cooked as a pilaf or soaked and served raw in a salad. It is the main ingredient of the Lebanese dish tabbouleh.

• Low-fat. High in fibre, protein, calcium, phosphorus, iron, niacin and vitamin B₁.