Prep 10 mins
Cook 20 mins
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.
- 1⁄2 cup Bulgar wheat
- 1⁄2 pint cold water
- 1 tablespoon linseeds
- 2 tablespoons sunflower seeds (mixed) or 2 tablespoons pine nuts (mixed) or 2 tablespoons pumpkin seeds (mixed)
- 1 (230 g) can tomatoes
- 1 garlic clove
- 1 small courgette
- 1 small carrot
- 1 regular-sized onion
- 1⁄2 red pepper
- 2 mushrooms
- 2 teaspoons mixed herbs
- 1 teaspoon paprika
- 1 pinch salt
- 1 pinch black pepper
- 2 teaspoons olive oil
- 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).
We thought this was really tasty. I left out the linseed (don't have any) and used less pumpkin seeds and left out the oil. - I alwasys leave out the oil, but I'm sure it is lovely with it. My hubby called this 'spaghetti rice' not knowing what it was. It does seem a lot like that. We had this cold for lunches this week. Thanks for posting.