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Butternut Squash And Bulghar Wheat Casserole Recipe

Butternut Squash And Bulghar Wheat Casserole Recipe

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Butternut Squash And Bulghar Wheat Casserole

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Ingredients:

Serving

2 tbsp olive oil
1 onion, sliced
2 garlic clothes, crushed
1 tsp cumin seeds
1 tbsp paprika
225 g/8oz sweet potatoes, cubed
1 red pepper , deseeded and chopped
1 butternut squash (about 550g/1lb 4oz), peeled and chopped
400 g can chopped tomatoes
200 ml / 7fl oz red wine
300 ml / 1/2 pint vegetable stock
75 g / 2,3/4 ( two & three quarter) oz bulghar wheat
topping
4 spoonfuls greek or plain yogurt
grated cheddar cheese or anything similar

Directions:

In a large pan heat the olive oil, then cook the onion and garlic for 5-7 minutes until the onion is softened. Add the cumin seeds and paprika, then cook for a further 2 minutes.
Stir in the sweet potato, red pepper and butternut squash and toss with the onion and spices for 2 mins.
Pour in the tomatoes, red wine and vegetable stock, season, then simmer gently for 15 minutes.
Stir in the bulgar wheat, cover with a lid, then simmer for 15 minutes more until the vegetables are tender, the bulghar wheat is cooked and the liquid has been absorbed.
Serve in bowls topped with a spoonful of Greek style yogurt and grated cheese. It's great with fresh warm bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	138.42 Kcal (580 kJ)
Calories from fat	43.07 Kcal
		% Daily Value*
Total Fat	4.79g	7%
Cholesterol	90.84mg	30%
Sodium	2040.5mg	85%
Potassium	196.78mg	4%
Total Carbs	16.53g	6%
Sugars	2.43g	10%
Dietary Fiber	1.37g	5%
Protein	4.68g	9%
Vitamin C	13.8mg	23%
Vitamin A	0.5mg	17%
Iron	67.6mg	375%
Calcium	34.2mg	3%

Amount Per 100 g
Calories	164.9 Kcal (690 kJ)
Calories from fat	51.31 Kcal
		% Daily Value*
Total Fat	5.7g	7%
Cholesterol	108.23mg	30%
Sodium	2430.92mg	85%
Potassium	234.44mg	4%
Total Carbs	19.69g	6%
Sugars	2.9g	10%
Dietary Fiber	1.64g	5%
Protein	5.58g	9%
Vitamin C	16.5mg	23%
Vitamin A	0.6mg	17%
Iron	80.5mg	375%
Calcium	40.7mg	3%

* 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

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