Bulgur Wheat And Roasted Vegetable Salad
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.
Steps
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.
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.
Mix veggies on a baking tray with 1 tsp oil , 1 tsp herbs , paprika and salt.
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.
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 b.
Ingredients
bulgar wheat, cold water, linseeds, sunflower seeds, tomatoes, garlic clove, courgette, carrot, onion, red pepper, mushrooms, mixed herbs, paprika, salt, black pepper, olive oil