Bulgur Wheat and Roasted Vegetable Salad Recipe

Posted by
Rate It!
Bulgur Wheat and Roasted Vegetable Salad
Add your photo!
Ingredients
16
Count
Nutrition
302
Calories
Total time
30
Minutes
Comments Print recipe

Ingredients:

  • 1/2 cup bulgar wheat
  • 1/2 pint cold water
  • 1 tbsp linseeds
  • 1 (230 g) can tomatoes
  • 1 garlic clove
  • 1 small courgette
  • 1 small carrot
  • 1 regular- sized onion
  • 1 tsp paprika
  • 1 pinch salt
  • 1 pinch black pepper
  • 2 tsp olive oil

Directions:

  1. 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!).
  2. Drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
  3. 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).
  4. 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).
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. Enjoy, (or store in an airtight container in the fridge and eat within two days).
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 302.07 Kcal (1265 kJ)
Calories from fat 112.11 Kcal
% Daily Value*
Total Fat 12.46g 19%
Sodium 142.82mg 6%
Potassium 476.45mg 10%
Total Carbs 34.48g 11%
Sugars 5.89g 24%
Dietary Fiber 10.3g 41%
Protein 13.21g 26%
Vitamin C 81.1mg 135%
Vitamin A 0.5mg 18%
Iron 1.5mg 8%
Calcium 66.7mg 7%
Amount Per 100 g
Calories 55.04 Kcal (230 kJ)
Calories from fat 20.43 Kcal
% Daily Value*
Total Fat 2.27g 19%
Sodium 26.02mg 6%
Potassium 86.81mg 10%
Total Carbs 6.28g 11%
Sugars 1.07g 24%
Dietary Fiber 1.88g 41%
Protein 2.41g 26%
Vitamin C 14.8mg 135%
Vitamin A 0.1mg 18%
Iron 0.3mg 8%
Calcium 12.2mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 6.3
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top