BULGUR WHEAT AND ROASTED VEGETABLE SALAD
Invented this while trying to use up the fresh contents of my fridge before going on holiday, and was surprised at the yummy outcome! It's really healthy and balanced nutrient-wise, but if you aren't keen on some of the ingredients (such as the seeds, or a vegetable or two) you can substitute pretty much anything else (tuna, cooked meat, other vegetable of choice) and it's still really tasty. It keeps in the fridge in an air-tight container for about two days, and could also be eaten warm if you can't wait for the ingredients to cool. Bear in mind this serves one person (as a main meal, or two people as a snack), but is easily doubled etc.
Provided by tixylix
Categories Grains
Time 30m
Yield 1 serving(s)
Number Of Ingredients 16
Steps:
- Cover bulgur wheat with cold water in a saucepan, partially cover pan with lid, bring water/wheat to boil and then simmer for approximately 10 minutes or until cooked (wheat should have a plump, soft but slightly chewy consistency, take care that the water does not boil over the pan or the wheat will go everywhere!).
- Drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
- Wash and slice courgette, carrot and 1/2 the onion fairly thinly, chop pepper and mushrooms a little more chunkily (i like my pepper slightly crunchy, but prepare according to your taste).
- Mix veggies on a baking tray with 1 tsp oil, 1 tsp herbs, paprika and salt (this can be ommitted if you're watching your salt intake, the flavour of the veggies is still yummy).
- Grill vegetables under a moderately high grill until browned at the edges/cooked to your taste, remembering to turn after about 5-10 minutes to ensure cooking on both sides, set aside to cool.
- Chop the other 1/2 onion and the garlic clove, blend can tomatoes in a food processor (alternatively you could buy passata, or concentrated tomato juice); mix with onion, 1 tsp herbs, pinch black pepper, garlic and 1tsp olive oil in a saucepan.
- Cover with a pan-lid and simmer tomato sauce over a low heat for 10-15 minutes, until the liquid has reduced by about 1/3- it should be a relatively runny paste (alternatively you can microwave the sauce in a bowl, covered with microwave cling-film, for approximately 3 minutes on a high setting, followed by another three on a medium setting), set aside to cool.
- To the cooled bulgur wheat, add the linseeds and mixed pine nuts/pumpkin and sunflower seeds; mix the cooled sauce with the cooled vegetables, toss into the wheat/seeds.
- Enjoy, (or store in an airtight container in the fridge and eat within two days).
Nutrition Facts : Calories 418.9, Fat 19.6, SaturatedFat 2.5, Sodium 230.4, Carbohydrate 56.2, Fiber 15.4, Sugar 19, Protein 14.1
SPICED VEG WITH LEMONY BULGUR WHEAT SALAD
A warm, colourful vegetarian salad, full of Moroccan flavours
Provided by Good Food team
Categories Dinner, Lunch, Main course
Time 30m
Number Of Ingredients 9
Steps:
- Mix together the oil, honey and harissa, then drizzle half over the aubergines and pepper. Season well. Heat a griddle pan, then cook the veg for 10-15 mins, turning until lightly charred and cooked through.
- Meanwhile, tip the bulgur wheat into a large bowl and pour over boiling water so it is well covered. Let it sit for 10 mins until softened and plump, drain, then pour over the remaining dressing, the lemon juice, zest and mint leaves. Season well and toss everything together. Serve the roasted vegetables on top of the bulgur, drizzled with yogurt, if you like.
Nutrition Facts : Calories 448 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 75 grams carbohydrates, Sugar 21 grams sugar, Fiber 5 grams fiber, Protein 10 grams protein, Sodium 0.12 milligram of sodium
SPICED BULGUR WHEAT WITH ROASTED PEPPERS
This filling vegetarian salad has the spicy flavours of cumin and warming cinnamon
Provided by Good Food team
Categories Buffet, Dinner, Main course, Side dish, Snack, Supper
Time 15m
Yield Serves 4 generously
Number Of Ingredients 9
Steps:
- In a large microwave proof bowl, cover the bulgur wheat with stock. Cover with cling film and microwave on High for 4 mins. Set aside, covered; it will absorb the stock within another 5 mins. Make a dressing with spice mix, lemon zest and juice and olive oil, then season to taste. Add the onion, chickpeas, peppers and coriander, toss through the cooked bulgur wheat and serve warm or cold.
Nutrition Facts : Calories 364 calories, Fat 13 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 6 grams sugar, Fiber 4 grams fiber, Protein 11 grams protein, Sodium 1.58 milligram of sodium
More about "bulgur wheat and roasted vegetable salad recipes"
VEGAN BULGUR WHEAT SALAD - VEGAN BULGUR WHEAT SALAD - WHERE …
From whereismyspoon.co
DISNEY DREAMLIGHT VALLEY A RIFT IN TIME MEALS: ETERNITY ISLE RECIPES ...
From videogameschronicle.com
ALL NEW RECIPES IN DISNEY DREAMLIGHT VALLEY - TWINFINITE
From twinfinite.net
WARM ROASTED VEGETABLE & TAPENADE BULGUR WHEAT SALAD
From waitrose.com
HOW TO COOK BULGUR WHEAT (RECIPE + TIPS) - THE MEDITERRANEAN …
From themediterraneandish.com
SPICED BULGUR WHEAT WITH ROAST VEGETABLES RECIPE - BBC FOOD
From bbc.co.uk
VEGETABLE, BULGUR AND CHICKEN SALAD RECIPE | HELLOFRESH
From hellofresh.co.uk
BULGUR SALAD WITH LIGHTLY ROASTED VEGETABLES RECIPE
From foodandwine.com
SPICED BULGUR WHEAT WITH ROASTED VEGETABLES - CTV
From more.ctv.ca
BULGUR WHEAT SALAD WITH ROASTED SUMMER VEGGIES - BY ANASTASIA
From saladswithanastasia.com
ROASTED VEGETABLE AND BULGAR WHEAT SALAD - PINCH OF NOM
From pinchofnom.com
BULGUR WHEAT AND ROASTED VEGETABLES RECIPES | GOODTO
From goodto.com
BULGUR SALAD - TASTES BETTER FROM SCRATCH
From tastesbetterfromscratch.com
NIGELLA LAWSON’S SPICED BULGUR WHEAT WITH ROAST VEGETABLES
From thehappyfoodie.co.uk
BULGUR WHEAT SALAD RECIPE - BBC FOOD
From bbc.co.uk
BULGUR WHEAT WITH ROASTED RED PEPPERS, TOMATOES, FETA AND …
From thehappyfoodie.co.uk
EASY VEGAN BULGUR WHEAT AND ROAST VEGETABLE RECIPE
From sweeterthanoats.com
BULGUR WHEAT & LENTIL SALAD | VEGETABLE RECIPES | JAMIE OLIVER
From jamieoliver.com
BULGUR SALAD WITH LIGHTLY ROASTED VEGETABLES RECIPE - DELISH
From delish.com
36 BEST MEDITERRANEAN DIET RECIPES - HEALTHY MEDITERRANEAN MEALS
From goodhousekeeping.com
BULGUR WHEAT SALAD - VEGETARIAN LUNCH | GREEDY GOURMET
From greedygourmet.com
DISNEY DREAMLIGHT VALLEY: ALL COOKING RECIPES - GAME RANT
From gamerant.com
BULGUR WHEAT SALAD WITH ROASTED YELLOW BEANS AND AVOCADO
From foodnessgracious.com
SPICED BULGUR WHEAT WITH ROAST VEGETABLES | NIGELLA'S RECIPES
From nigella.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#30-minutes-or-less #time-to-make #course #main-ingredient #preparation #for-1-or-2 #salads #vegetables #vegan #vegetarian #grains #dietary #pasta-rice-and-grains #number-of-servings
You'll also love