UPGRADEYOU RECIPES

Night Before Bulgar Bowls

February 20, 2018

 
SERVES: 2

 

INGREDIENTS: 
 

-100g Bulgar Wheat

-1 Lemon, halved

-80g Baby Spinach

-28g Fresh Coriander, chopped

-28g Fresh Parsley, chopped

-2 Red Peppers, chopped

-1 medium Onion, chopped

-150g Aubergine, chopped

-1 tbsp Olive Oil

-1 tsp Dried Mixed Herbs

-Salt & Pepper to season

METHOD:

1. Preheat the oven to 200c (180 fan), 400f, gas mark 6.

 

2. Place the pepper, onion & aubergine in a shallow baking dish, toss in the olive oil, dried mixed herbs & seasoning. Roast in the oven for about 1 hour, turning occasionally, until the vegetables are soft & beginning to char.

 

3. Place the bulgar wheat in a bowl, squeeze over half the lemon & pour in 100ml of freshly boiled water. Cover & set aside until the liquid has been absorbed. Fluff with a fork.

 

4. Put the bulgar wheat into the baking dish with the roasted vegetables, squeeze over the remaining half lemon, juice only & toss to mix, covering the bulgar & vegetables together in all the juices. Mix through the fresh herbs & some extra seasoning, if required. Serve with the baby spinach.

 

5. Or once cooled the bulgar bowl is suitable as a packed lunch.



CALORIES & MACROS PER SERVING:

Calories: 172
Protein: 4.5g
Carbs: 20.5g
Fat: 8g
FIbre: 5g


 

 

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