1.Put the bulgur in a bowl, pour over enough boiling water to cover and stir well. Leave to soak for 20–30 minutes.

2.Meanwhile, combine the tomatoes, onion, olives and chili pepper (if using), herbs, garlic and sugar in a large serving bowl and stir in the olive oil.

3.Using a zester, remove the zest from 1 orange in fine shreds and add them to the tomato mixture. Slice the top and bottom off both oranges, cut off all the peel and pith, then halve and chop the fruit, removing the seeds and any large pieces of membrane from the middle. Add the oranges to the tomato mixture with any juice on the board.

4.Drain the bulgur in a sieve, pressing out excess water, then add it to the tomato mixture. Cool, then cover and refrigerate for at least 30 minutes.

5.Just before serving, stir the feta cheese and almonds into the tabouli. Season to taste. Serve with salad greens, crisp enough to use as scoops or large enough to wrap around forkfuls of tabouli.

Variations• Omit the feta cheese and instead add 2 small diced avocados to the salad. • Instead of almonds, use chopped walnuts or lightly toasted pine nuts.• Add some chopped dried apricots to the salad.

Serves 4

Preparation time 40 minutes, plus at least 30 minutes chilling

Cooking time Nil

Each serving

18 g protein • 24 g fat of which 8.5 g saturates • 47 g carbohydrate • 11.5 g fibre • 499 Calories