Quick and nutritious
Bulgur wheat is a versatile and wholesome grain. It can be used as a healthy alternative for rice or couscous, but it’s also a tasty base for a side dish or vegetarian meal with a selection of fresh veggies, like in this recipe. The seasonings may seem very basic, but the flavour of the variety of roasted vegetables add so much flavour, that little else is needed.
Bulgur cooks within a few minutes, making it ideal for a quick meal. It contains a good amount of protein, is high in fibre as well as vitamin B and a long list of important minerals. It does contain starch and is not gluten-free but is more nutritious than a typical starch like rice or couscous.
This effortless recipe makes a big bowlful, with 6 generous portions as a vegetarian main meal, or it will be enough for 8-10 as a side dish with your choice of meat. So, make the full recipe and enjoy it in different ways – it’s as delicious the next day and perfect for a meat-free meal. The mixture will last in an airtight container, in the fridge, for 3-4 days. Heleen Meyer says it’s a fabulous recipe to have up your sleeve for the festive season when you may need to cook for a bigger gathering of family and friends. Watch the video of this recipe on our Facebook page.
If you want to add some extra crunch and an extra dose of healthy oils, toast ¼ cup (60 ml) pumpkin or sunflower seeds and toss in just before serving. This dish is equally good warm or at room temperature. Enjoy!
Roasted veg with bulgur wheat
Recipe by Heleen Meyer
Serves 6-8 portions
Roasted veggies
2 onions, cut into wedges
2 leeks, thickly sliced
2 medium carrots, thickly sliced
3 baby marrows, thickly sliced
1 red or yellow pepper, seeded and cut into chunks
1 medium brinjal, cubed
2 ripe tomatoes, cut into wedges
200 g baby tomatoes, halved
10 ml (2 t) cumin seeds
⅓ cup (80 ml) olive oil
salt and black pepper to taste
Bulgur
1 cup (250 ml) uncooked bulgur wheat
2 strips of lemon rind, made with a vegetable peeler
1 bay leaf
½ tsp (2,5 ml) salt
2 medium spinach leaves, shredded
a large handful chopped fresh Italian parsley and mint
1 slice (about 70 g) feta, crumbled
finely grated rind and juice of 1 lemon or to taste
- Roasted veggies: Preheat oven to 200 °C.
- Layer veggies in a single layer in a large oven dish or on a baking tray. Sprinkle with cumin seeds, drizzle with half of the oil and season with salt and pepper.
- Roast for 30-40 minutes or until all the veggies are cooked but not mushy.
- Bulgur: Meanwhile, place bulgur with lemon rind, bay leaf, salt and 2½ cups (625 ml) water in a pot. Bring to the boil over medium heat, reduce the temperature and simmer with the lid for 10-12 minutes or until just cooked. Drain any water, if needed.
- Spoon bulgur into a large mixing bowl and fluff with a fork. Toss in the roasted veggies. Add spinach, herbs and feta with the remaining oil and toss through. Season the mixture to taste with lemon rind, juice and pepper.
- Serve warm or at room temperature.
Tips
- Substitute bulgur for white or red quinoa or even brown lentils and cook for 25-30 minutes.
- Add toasted sunflower or pumpkin seeds for extra texture. Toast the seeds over medium heat in a frying pan, without any oil, for a few minutes until light golden brown and aromatic. Take care as these can easily burn.
Visit Heleen’s website (www.heleenmeyer.co.za) for more recipes like this.
Image by Adel Ferreira