How to make pepper tabouleh with cranberries

Marjoram, nutmeg and chili bring a hint of warmth, and dried cranberries add eye-catching colour to this lighter version of a classic Middle Eastern salad. Serve with crisp lettuce leaves and soft tortillas. Similar to other red berries such as raspberries and strawberries, cranberries are rich in a phytochemical called ellagic acid. Some studies have shown that ellagic acid can help to prevent the growth of cancerous cells. Fibre-rich cranberries also help support a healthy digestive system. Here's a great recipe that puts all of these nutritional benefits in one salad.

Preparation 10 minutes, plus 30 minutes soaking

Serves 4

• 240 g (1 c) bulgur
• 1 large red pepper
• 1 medium-hot red chili
• 1/2 red onion
• 50 g (1/4 c) dried cranberries
• 15 g (1 tbsp) red wine vinegar
• 30 g (2 tbsp) olive oil
• 4 sprigs fresh marjoram, chopped
• Pinch of grated nutmeg

1. Place the bulgur in a heatproof bowl and add boiling water to cover. A ratio of one part bulgur to two parts water works well. Cover the bowl with plastic wrap and let it soak for 30 minutes, or until the bulgur has doubled in volume.

2. Meanwhile, finely dice the red pepper and chili, and finely chop the onion. In a large bowl, mix the red pepper, chili, onion, cranberries, vinegar, oil, marjoram and nutmeg. Cover and set aside until the bulgur is ready.3. Drain the bulgur in a sieve to remove any excess water and add it to the red pepper mixture. Season to taste and serve.

Alternative ingredients

• For a colour change, use an orange pepper instead of a red one.
• Use walnut oil as an alternative to olive oil for a nuttier tabouleh.
• Dried blueberries are just as tasty as cranberries in this dish. Currants or raisins — golden or regular — work well.
• Try fresh thyme instead of marjoram or use a mix of herbs such as parsley and fennel for an aromatic twist.
• For a tangy tabouleh, add the grated zest and juice of one orange in step 2.

• The flavour of the tabouleh is enhanced by letting the flavours develop for two hours or more before eating. If you have time, prepare and cover the tabouleh, and store it in the fridge until needed. It will stay fresh for up to two days when chilled.
• Tabouleh goes well with barbecued food, either as a first course or a side dish. It is also great packed in lunches or for picnics.

Nutritional information: 309 calories • 9 g fat • 1 g saturated fat • 53 g carbohydrates • 6 g protein • 2 g fibre