Tough to spell… Bulghur? Bulgur? Bulgour? Anyway, cracked wheat is a good alternative to couscous, and can be seasoned in the same way. This nice dish can be prepared in advance and brought to work for a healthy lunch, without compromising the flavours. Just pop it in the microwave for a couple of minutes and enjoy.
Any vegetables can be used, depending on what’s in your fridge/freezer/pantry. Always remember, more colours, more healthy! (I know, I should have said healthier… but it didn’t work the way I wanted :P).
INGREDIENTS (serves 2)
- 100g sliced mixed peppers
- 50g Brussels sprouts
- 50g broadbeans
- 4 tablespoons soffritto (find the recipe here)
- 1 garlic clove, crushed
- 1 tablespoon extra virgin olive oil
- 150g bulghur
- 1/2 tablespoon hot paprika (or chilli flakes)
- 1/2 lemon, juiced
If you’re using frozen veggies (like I did) it’s time to thaw them. There is no need to do that with the peppers, they are thinly sliced and will thaw in the pan. For the sprouts and beans, simply tip them in a bowl and cover with boiling water. Leave to stand for 5 minutes then carefully drain the water.
Chop the peppers in small pieces (if they are too long), pat dry the sprouts, cut them in half and roughly chop them. For the broad beans, I like to take the skin off, by squeezing them between my fingers.
Once the veggies are prepped, tip the soffritto and the garlic in a saucepan, and fry over a medium heat. Add peppers, sprouts and beans, and cook until tender. Season with salt and paprika and set aside.
In the meantime, boil the bulghur according to packet instructions. Drain well and tip on to the vegetables. Season with lemon juice and serve.