Charred Brussels Sprouts, Beetroot and Bulgur Salad

Enjoy your leftovers with this delicious Charred Brussels, Beetroot and Bulgur Salad recipe. It’s the perfect way to use up your extra festive Brussels and blue cheese. This seasonal vegetarian salad not only tastes amazing, but it will also help you get closer to your 5-day goal. The charred Brussels sprouts and nutritious beets give the dish a delicious flavor and texture. Paired with the hearty bulgur, this salad is a healthy and filling meal. Try it and enjoy the flavors of the season while staying healthy!

Ingredients

  • 150g Bulgarian wheat, rinsed
  • 200g leftover Brussels sprouts, halved
  • 100 g cooked beetroot, cut into wedges
  • 1 small red onion, finely chopped
  • a handful of cherry tomatoes, halved
  • ½ small packet of parsley, coarsely chopped
  • 75 ml buttermilk
  • 2 tbsp mayonnaise
  • 1 tbsp white wine vinegar
  • 60g blue cheese, crumbled

Preparation steps

  1. Place the bulghar in a small saucepan and cover with 300 ml of water
  2. Bring to a boil, reduce to a simmer, cover and cook until tender, 5 minutes
  3. Drain the bulgar
  4. Heat a grill pan over high heat until very hot
  5. Cook the sprouts until charred lines form, then set aside
  6. In a small bowl, mix all the ingredients for the dressing with 1 tablespoon of water and some spices
  7. In a large bowl, combine the cooked bulghar, charred Brussels sprouts, beetroot, onion, tomatoes, parsley and some spices
  8. Divide the mixture between bowls
  9. Drizzle the dressing over the salad in each bowl
  10. Serve additional dressing on the side

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
732 38g 9g 69g 13g 12g 22g 0.9g

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Charred Brussels Sprouts, Beetroot and Bulgur Salad

Charred Brussels Sprouts, Beetroot and Bulgur Salad

Equipment and tools

  • Knife
  • cutting board
  • mixing bowl
  • Large frying pan
  • Serving plate

Allergen information

This recipe contains the following allergens:

  • Dairy products (blue cheese, buttermilk, mayonnaise)
  • Gluten (bulgur wheat)
  • Eggs (mayonnaise)

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days.

Ingredients

  • 150g Bulgarian wheat, rinsed
  • 200g leftover Brussels sprouts, halved
  • 100 g cooked beetroot, cut into wedges
  • 1 small red onion, finely chopped
  • a handful of cherry tomatoes, halved
  • 1/2 small package parsley, roughly chopped
  • 75 ml buttermilk
  • 2 tbsp mayonnaise
  • 1 tbsp white wine vinegar
  • 60g blue cheese, crumbled

instructions

  1. In a large bowl, combine the bulgar wheat, Brussels sprouts, beets, red onions, cherry tomatoes and parsley.
  2. In a small bowl, stir together buttermilk, mayonnaise and white wine vinegar. Pour the dressing over the salad and mix.
  3. Sprinkle the crumbled blue cheese on top before serving.

Health Benefits of Charred Brussels, Beetroot and Bulgur Salad

The Charred Brussels, Beetroot and Bulgur Salad not only offers a delicious combination of flavors and textures, but it also packs a punch when it comes to health benefits. From providing essential nutrients to aiding digestion, here are some notable health benefits of this delicious salad.

1. Rich in fiber

Bulgarian wheat, one of the main ingredients in this salad, is an excellent source of fiber. Fiber helps maintain a healthy digestive system, prevents constipation, and promotes regular bowel movements.

2. Packed with antioxidants

The bright colors of the beets and cherry tomatoes in this salad indicate their antioxidant content. Antioxidants help protect our cells from the damaging effects of free radicals and reduce the risk of chronic diseases such as heart disease and certain cancers.

3. Supports heart health

The combination of Brussels sprouts and beets provides a wealth of heart-healthy nutrients. Brussels sprouts contain potassium, which supports healthy blood pressure, while beets are rich in nitrates, which may help lower blood pressure and improve overall cardiovascular health.

4. Nutrient-rich greens

Parsley, included in this salad, is a nutritional powerhouse. It is rich in vitamins A, C and K as well as essential minerals such as potassium and iron. These nutrients help maintain healthy bones, promote immune function and support overall vitality.

5. Source of calcium and protein

The crumbled blue cheese in this salad not only adds a savory touch, but also a good amount of calcium and protein. Calcium is essential for strong bones and teeth, while protein is necessary for muscle repair and growth.

6. Gut friendly

Buttermilk used in the dressing contains probiotics that may contribute to a healthy gut. Probiotics are beneficial bacteria that aid digestion, aid nutrient absorption, and may even boost the immune system.

Incorporating Charred Brussels Sprouts, Beetroot and Bulgur Salad into your diet can be a fantastic way to provide your body with a range of beneficial nutrients. From fiber-rich bulgur wheat to heart-healthy beets and Brussels sprouts, every ingredient helps promote well-being and vitality.

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