Bulgar Wheat Vegetable Medley Food

BULGUR WHEAT WITH VEGGIES

Steps:

• Heat oil in large pan over medium-high heat.
• Slice mushrooms.
• Add onion, garlic and mushrooms to pan.
• Saute for about 2 minutes.
• Add the zucchini and wheat, stirring for 3-4 minutes.
• Add broth.
• Cover and let simmer over low heat for about 25 minutes.
• Remove from heat but don't remove the cover.
• Allow to sit for about 20 minutes.
• Fluff and sprinkle with parsley.

BULGUR WHEAT WITH SAUTéED VEGETABLES

Steps:

• Simmer the bulgur in the broth, uncovered, for about 15 min, mixing occasionally.
• Add granulated garlic and basil and stir thoroughly, then set aside so bulgur can absorb any remaining liquid.
• Sauté the onions and mushrooms in 1 tbsp of the olive oil until onions are softened and starting to turn translucent.
• Add bell peppers and continue to cook until peppers are crisp-tender.
• Season with salt and pepper.
• Add the bulgur wheat to the pan with the vegetables and toss to combine, breaking up any lumps.
• Drizzle with remaining olive oil (or alternatively, stir in some butter). Taste for seasoning and adjust accordingly.
• Serve immediately while hot.

BULGUR WHEAT AND ROASTED VEGETABLE SALAD

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 (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).