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
MEXICAN BULGUR AND VEGETABLE SALAD
Provided by Zanne Stewart
Categories Salad Tomato Side Vegetarian Quick & Easy Lemon Mint Pine Nut Cucumber Healthy Vegan Jícama Cilantro Bulgur Gourmet Sugar Conscious Pescatarian Dairy Free Peanut Free Soy Free No Sugar Added Kosher
Yield Makes 8 (side dish) servings
Number Of Ingredients 11
Steps:
- Pour boiling water over bulgur in a heatproof bowl, then cover bowl tightly with a plate and let stand 1 hour.
- Drain bulgur in a sieve, pressing to remove any excess liquid, and transfer to a large bowl. Add lemon juice, oil, cumin, and 1/2 teaspoon salt and toss well. Stir in remaining ingredients. Season with salt and pepper and serve at room temperature.
VEGETABLE BULGUR SALAD
Steps:
- Combine bulgur and boiling-hot water in a bowl and let stand, covered, 20 minutes. Fluff with a fork and season with salt and pepper. Cool slightly.
- While bulgur stands, heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté squash and onion with salt and pepper to taste, stirring, until tender, about 5 minutes. Transfer cooked vegetables with a slotted spoon to a large plate to cool.
- Add remaining 3 tablespoons oil to skillet and heat over moderately high heat until hot but not smoking, then sauté eggplant with salt and pepper to taste (add more oil, 1 tablespoon at a time, if necessary), stirring, until golden brown and tender, about 6 minutes. Transfer eggplant with slotted spoon to plate to cool.
- Gently toss cooked vegetables with bulgur, tomatoes, cucumber, spinach, basil, vinaigrette, and salt and pepper to taste.
MEDITERRANEAN VEGETABLE BULGUR SALAD
This make-ahead side gives a nod to nutrition and convenience.
Provided by Betty Crocker Kitchens
Categories Lunch
Time 45m
Yield 12
Number Of Ingredients 11
Steps:
- In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
- In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
- Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.
Nutrition Facts : Calories 190, Carbohydrate 25 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 6 g, Protein 7 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 360 mg, Sugar 3 g, TransFat 0 g
CHUNKY VEGETABLE-BULGUR SALAD
This healthful side dish is composed of lightly sauteed vegetables and bulgur wheat, a Middle Eastern grain that is high in fiber and protein, and low in fat and calories.
Provided by Cooking Channel
Categories side-dish
Time 55m
Yield 7 cups or 8 side dish servings
Number Of Ingredients 11
Steps:
- In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.
- Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside.
- In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally.
- Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.
- Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein
Nutrition Facts : Calories 160, Fat 2 grams, Sodium 160 milligrams, Carbohydrate 32 grams, Fiber 8 grams, Protein 6 grams
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