Ingredients for Bulgur Wheat And Roasted Vegetable Salad
- Bulgar Wheat
- Cold Water
- 1 tablespoon flax seeds
- Sunflower Seeds
- Tomatoes
- 1 clove garlic
- 1 medium zucchini
- 1 medium carrot
- 1 medium red onion
- Red Pepper
- 8 oz mushrooms
- Mixed Herbs
- 1/2 teaspoon paprika
- Salt to taste
- Pinch of black pepper
- Olive Oil
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How to Make Bulgur Wheat And Roasted Vegetable Salad
- Combine 1 cup bulgur wheat with 1 1/2 cups cold water in a saucepan. Partially cover and bring to a boil. Reduce heat and simmer for 10 minutes, or until all water is absorbed.
- Drain the cooked bulgur in a fine-mesh sieve. Rinse with boiling water to remove excess starch. Set aside in a bowl to cool.
- Preheat oven to 400°F (200°C). Wash and chop the vegetables: 1 medium zucchini (sliced), 1 medium carrot (sliced), 1/2 medium red onion (thinly sliced), 1 bell pepper (chopped), and 8 oz mushrooms (chopped).
- In a large bowl, toss the vegetables with 1 tablespoon olive oil, 1 teaspoon dried herbs (Italian mix recommended), 1/2 teaspoon paprika, and salt to taste.
- Spread the vegetables in a single layer on a baking sheet. Roast for 15-20 minutes, or until tender and slightly browned, flipping halfway through.
- While vegetables roast, finely chop the remaining 1/2 red onion and 1 clove garlic. Blend 1 (14.5 oz) can of diced tomatoes in a food processor.
- In a small saucepan, combine the blended tomatoes, chopped onion, 1 teaspoon herbs, a pinch of black pepper, the minced garlic, and 1 tablespoon olive oil.
- Bring the tomato mixture to a simmer over low heat. Cook for 10-15 minutes, or until slightly thickened. Set aside to cool.
- Once the bulgur and vegetables are cool, add 1 tablespoon of flax seeds and 1/4 cup of mixed pine nuts, pumpkin seeds, and sunflower seeds to the bulgur.
- Gently combine the cooled bulgur mixture, roasted vegetables, and tomato sauce in a large bowl.
- Serve and enjoy! This salad can be served warm or cold.
Nutrition Information (Approximate per serving)
Sodium
9 g
Sugar
75g
Fat
12g
Carbs
18g
