BULGUR WHEAT AND QUINOA MIX RECIPE RECIPES

Name: Bulgur & quinoa lunch bowls
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: Serves 4 (makes 2 of each flavour)
Ingredients: 1 large onion , very finely chopped; 150g bulgur and quinoa (this comes ready mixed); 2sprigs of thyme; 2 tsp vegetable bouillon powder; 1 avocado , halved, destoned and chopped; 2 tomatoes , cut into wedges; 4 tbsp chopped basil; 6 Kalamata olives , halved; 2 tsp extra virgin olive oil; 2 tsp cider vinegar; 2 big handfuls of rocket; 210g can chickpeas , drained; 160g cooked beetroot , diced; 2 tomatoes , cut into wedges; 2 tbsp chopped mint; 1 tsp cumin seeds; several pinches of ground cinnamon; 2 tsp extra virgin olive oil; 2 tsp cider vinegar; 1 orange , cut into segments; 2 tbsp toasted pine nuts

BULGUR & QUINOA LUNCH BOWLS RECIPE | BBC GOOD FOOD

Bulgur & quinoa lunch bowls recipe | BBC Good Food image

These meal prep grain bowls use one base and two deliciously different toppings. Choose from avocado, olives and rocket or chickpeas, beetroot and orange

Provided by Sara Buenfeld

Categories Lunch

Total Time 20 minutes

Prep Time 5 minutes

Cook Time 15 minutes

Yield Serves 4 (makes 2 of each flavour)

Number Of Ingredients 21

Ingredients

1 large onion , very finely chopped
150g bulgur and quinoa (this comes ready mixed)
2sprigs of thyme
2 tsp vegetable bouillon powder
1 avocado , halved, destoned and chopped
2 tomatoes , cut into wedges
4 tbsp chopped basil
6 Kalamata olives , halved
2 tsp extra virgin olive oil
2 tsp cider vinegar
2 big handfuls of rocket
210g can chickpeas , drained
160g cooked beetroot , diced
2 tomatoes , cut into wedges
2 tbsp chopped mint
1 tsp cumin seeds
several pinches of ground cinnamon
2 tsp extra virgin olive oil
2 tsp cider vinegar
1 orange , cut into segments
2 tbsp toasted pine nuts

Steps:

Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.
For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.
For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.

Nutrition Facts : Calories 369 calories, FatContent 20 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 33 grams carbohydrates, SugarContent 8 grams sugar, FiberContent 10 grams fiber, ProteinContent 8 grams protein, SodiumContent 0.5 milligram of sodium

BULGUR WHEAT RECIPES | BBC GOOD FOOD

Bulgur wheat recipes | BBC Good Food image

Make the most of bulgur wheat with our collection of recipes that put the grain centre-stage. Pair it with meats, serve in salads or stuff into peppers.

Provided by Good Food team

Number Of Ingredients 1

Ingredients

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