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Bulgur wheat and roasted vegetables

(48 ratings)
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bulgur wheat jar
bulgur wheat jar
  • Serves: 2

  • Prep time:

  • Cooking time:

Bulgur wheat is a great low-fat, natural source of plant-based protein, making this dish with delectable roasted vegetables a real healthy dinner winner! A deliciously healthy mix of wholegrain carbs, veggies, herbs and spices, this a wonderfully light and energising dish is a perfect main dish, or a brilliant on-the-go lunch to take into work on when you're going to be on the run over lunchtime.

Ingredients

  • 1 small courgette, halved and sliced
  • 2 small red peppers, deseeded and cubed
  • 1 small aubergine, trimmed, quartered and sliced
  • 2 tbsp olive oil
  • 150g bulgur wheat
  • 375ml cold vegetable stock
  • 2 tbsp roughly chopped parsley
  • 4 tbsp roughly chopped coriander
  • tsp ground roasted cumin seeds
  • 1 tsp ground ginger
  • tsp paprika
  • 4 tbsp fresh orange juice
  • 2 tbsp extra virgin olive oil
  • Finely grated zest and juice of a lemon

If time is short, use couscous instead of bulgur wheat. Before you go and buy the ingredients, experiment with herbs and seeds that are already sitting in your cupboard.

Method

  1. Preheat the oven to 200C (Gas Mark 6). Place the vegetables onto a baking sheet and drizzle with the olive oil. Season with salt and pepper to taste. Place into the oven and roast for 10 minutes or until just coloured and softened.
  2. Meanwhile combine the bulgur wheat and vegetable stock in a saucepan and bring to the boil over a medium heat. Reduce the heat, cover and simmer for approximately 15 minutes or until al dente (firm to the bite) and the liquid has been absorbed.
  3. Fluff up the bulgur wheat with a fork and stir in the herbs, spices, orange juice, extra virgin olive oil, grated lemon zest and juice, and finally the roasted vegetables. Season generously to taste. Serve with salad leaves and lemon wedges to squeeze over.

Top tip: If time is short, use couscous instead of bulgur wheat. Before you go and buy the ingredients, experiment with herbs and seeds that are already sitting in your cupboard.

Bulgur wheat storage suggestion: Instead of popping a clip or piece of sticky tape on your open bag of bulgur wheat, why not pour the remaining grains in a mason jar with an airtight lid ready for next time? Or, if you have leftovers after cooking this recipe, why not keep each portion in a jar? This re-usable, environmentally friendly container will keep your bulgur wheat salad fresh and is a really easy way of transporting your dish to enjoy on-the-go.

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  • 4
(48 ratings)

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