Spiced Veg With Lemony Bulgur Wheat Salad Recipes

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SPICED BULGUR WHEAT WITH ROAST VEGETABLES



Spiced bulgur wheat with roast vegetables image

This is one of my most repeated suppers, particularly when I have vegetarian or vegan friends over, but not only then; even meat-eaters do not need to eat meat every day. And while it's certainly enough for four, I don't decrease quantities for two; this is most definitely something you want in a tub in the fridge to eat later in the week, whether reheated or as a salad.

Provided by Nigella Lawson

Categories     Main course

Yield Serves 3-4

Number Of Ingredients 20

small bunch fresh coriander, stalks and leaves separated and finely chopped
1 tbsp olive oil
1 orange, zest only
2 large garlic cloves, crushed or grated
1 tsp fennel seeds
1 tsp cumin seeds
1 tsp coriander seeds
⅛ tsp dried chilli flakes
200g/7oz bulgur wheat
50g/1¾oz red lentils
1½ tsp sea salt flakes (or ¾ tsp fine sea salt), plus extra if needed
400g/14oz leeks (trimmed weight), cut into 3cm/1¼in logs
2-3 red peppers, seeds removed and cut into large bite-sized pieces
200g/7oz cherry tomatoes
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp sea salt flakes (or ½ tsp fine sea salt)
3 tbsp olive oil
2 tbsp orange juice, plus extra if needed
150g/5½oz radishes

Steps:

  • To make the bulgur wheat, very gently heat the oil in a heavy-based casserole over a low heat and stir the orange zest into the oil. Add the garlic and the finely chopped coriander stalks and stir these into the oil for about 30 seconds. Turn the heat up a little, just to medium-low, and add the fennel, cumin and coriander seeds, followed by the chilli flakes, and give everything a good stir.
  • Turn the heat up to high and quickly add the bulgur wheat and lentils. Stir again well to make sure everything is mixed together. Now add 375ml/13fl oz cold water and the salt and bring to the boil. Once it's started bubbling, clamp on the lid, turn the heat back down to low and leave to cook gently for 15 minutes, or until all the water is absorbed. Turn off the heat, cover the pan with a clean tea towel, clamp the lid back on and leave for 40 minutes (though it will stand happily for a lot longer than this, I routinely leave this for 2 hours).
  • To make the roast vegetables, preheat the oven to 220C/200C Fan/Gas 7. Drop the leeks into a sturdy and fairly shallow roasting tin in which, ideally, all the vegetables will sit snugly; I use one that is 29x25x5cm/11½x10x2in. Add the peppers and cherry tomatoes to the roasting tin. Sprinkle the seeds and salt over the vegetables, add the oil and schmoosh to mix. Pour 2 tablespoons of cold water and 2 tablespoons of orange juice into the tin and roast in the oven for 30 minutes, until the vegetables are soft and the leeks are beginning to scorch. Add the radishes and mix. As the vegetables - ideally - fit so snugly in their tin, they make a wonderful, strongly flavoured sauce as they cook. However, if you've had to use a bigger tin, you may find that they're going a little dry and might be sticking to the tin in places. If so, add another tablespoon each of orange juice and water or more as needed. Put back in the oven to roast for another 10 minutes then leave to stand while you put the finishing touches on the bulgur wheat..
  • Remove the lid and tea towel from the bulgur wheat and use a couple of forks to mix everything together in the pan and, importantly, to separate and fluff up the grains. Tip into a serving bowl or dish, add most of your chopped coriander leaves and fork it in. Add a third of the roast vegetables and mix in well but lightly with the forks. Taste for seasoning - I often want to add more salt at this stage. Top with the remaining roasted vegetables and sprinkle with the rest of the coriander.

SPICED VEG WITH LEMONY BULGUR WHEAT SALAD



Spiced veg with lemony bulgur wheat salad image

A warm, colourful vegetarian salad, full of Moroccan flavours

Provided by Good Food team

Categories     Dinner, Lunch, Main course

Time 30m

Number Of Ingredients 9

2 tbsp vegetable oil
2 tbsp clear honey
2 tsp harissa (we used Belazu rose harissa)
2 small aubergines , cut into wedges
1 red pepper , deseeded and cut into chunks
140g bulgur wheat
zest and juice ½ lemon
large handful mint leaves, chopped
Greek yogurt , to serve (optional)

Steps:

  • Mix together the oil, honey and harissa, then drizzle half over the aubergines and pepper. Season well. Heat a griddle pan, then cook the veg for 10-15 mins, turning until lightly charred and cooked through.
  • Meanwhile, tip the bulgur wheat into a large bowl and pour over boiling water so it is well covered. Let it sit for 10 mins until softened and plump, drain, then pour over the remaining dressing, the lemon juice, zest and mint leaves. Season well and toss everything together. Serve the roasted vegetables on top of the bulgur, drizzled with yogurt, if you like.

Nutrition Facts : Calories 448 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 75 grams carbohydrates, Sugar 21 grams sugar, Fiber 5 grams fiber, Protein 10 grams protein, Sodium 0.12 milligram of sodium

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Top Asked Questions

How do you make bulgur wheat salad?
Meanwhile, tip the bulgur wheat into a large bowl and pour over boiling water so it is well covered. Let it sit for 10 mins until softened and plump, drain, then pour over the remaining dressing, the lemon juice, zest and mint leaves. Season well and toss everything together.
What can I do with cooked bulgur wheat?
Make a dressing with spice mix, lemon zest and juice and olive oil, then season to taste. Add the onion, chickpeas, peppers and coriander, toss through the cooked bulgur wheat and serve warm or cold. Recipe from Good Food magazine, April 2006
What's the healthiest bulgur salad to eat?
A low-calorie bulgur wheat salad that's rich in iron, folate, fibre and calcium - as tasty as it is good for you! A star rating of 4 out of 5. Give your salad great texture by adding pumpkin seeds, sultanas and hazelnuts to wheat cooked in stock
How do you make the perfect lentils and bulgur wheat Curry?
Add the garlic and the finely chopped coriander stalks and stir these into the oil for about 30 seconds. Turn the heat up a little, just to medium–low, and add the fennel, cumin and coriander seeds, followed by the chilli flakes, and give everything a good stir. Turn the heat up to high and quickly add the bulgur wheat and lentils.

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