Spiced vegetables with lemony bulgur wheat salad

This Spiced Vegetables with Lemony Bulgur Wheat Salad recipe is a delicious combination of warm and vibrant flavors. It’s the perfect choice for a vegetarian meal that satisfies your taste buds and nourishes your body.

Every bite of this salad is an explosion of Moroccan-inspired spices and flavors. The vegetable mix of peppers, zucchini and carrots gives the dish a beautiful palette of colors and makes it visually appealing and inviting.

But it’s not just about looks – the lemony bulgur wheat provides a refreshing and spicy note and perfectly complements the strong flavors of the seasoned vegetables. It’s a healthy and filling salad that proves that vegetarian meals can be exciting and full of flavor.

Ingredients

2 tbsp vegetable oil
2 tbsp clear honey
2 tsp Harissa (we used Belazu Rose Harissa)
2 small eggplants, cut into wedges
1 red pepper, deseeded and cut into pieces
140g bulgar wheat
Zest and juice of half a lemon
large handful of mint leaves, chopped
Greek yogurt for serving (optional)

Tip

Healthy benefits
Bulghar wheat is made from whole wheat
that has been cooked, dried and chopped.
It is rich in B vitamins, iron and fiber
lower in calories than rice.Know your spices
Harissa, a Moroccan spice paste, is available
in most large supermarkets. If you can’t get it
Hold it and mix equal amounts of it
ground coriander, cumin and paprika
1 tsp tomato paste.

Preparation steps

Mix oil, honey and harissa together.
Drizzle half of the mixture over the eggplant and peppers.
Season the vegetables well.
Heat a grill pan.
Cook the vegetables in the grill pan for 10-15 minutes, turning occasionally.
Continue cooking until vegetables are lightly charred and cooked through.
Place the bulgar wheat in a large bowl.
Pour boiling water over the bulgar wheat, making sure to cover well.
Let the bulghar wheat rest for 10 minutes until it is soft and plump.
Drain the bulgar wheat.
Pour the remaining dressing, lemon juice, zest and mint leaves over the drained bulgur wheat.
Season the bulgar wheat mixture well.
Mix everything together and make sure that the bulgar wheat is evenly covered with the dressing.
Serve the roasted vegetables on the bulghar wheat.
Drizzle the dish with yogurt if desired.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
448	14g	2g	75g	21g	5g	10g	0.12g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

sheet
mixing bowl
Knife
cutting board
spatula
tablespoon
teaspoon
citrus press

Allergen information

This recipe contains the following allergens:

Wheat

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Reheat the seasoned vegetables before serving. The bulgur wheat salad also tastes great served cold as a refreshing salad the next day.

Healthy benefits

Bulghar wheat is made from whole wheat that has been cooked, dried and crushed. It is a nutritious grain that offers several health benefits:

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Rich in B vitamins: Bulghar wheat contains various B vitamins, including thiamine, riboflavin, niacin and vitamin B6. These vitamins are important for converting food into energy, maintaining healthy skin, supporting brain function, and promoting cell growth and repair.
Good source of iron: Iron is necessary for the production of red blood cells, which carry oxygen throughout the body. Adequate iron intake can prevent anemia and increase energy levels.
Rich in fiber: Bulghar wheat is a good source of fiber, which aids digestion, promotes intestinal activity and helps maintain a healthy weight. Fiber also helps control blood sugar levels and reduces the risk of heart disease.
Less calories than rice: For those watching their calorie intake, bulgar wheat is a great alternative to rice. It has fewer calories and a lower glycemic index, meaning it affects blood sugar levels more slowly.

Know your spices

Harissa, a Moroccan spice paste, is the main ingredient in this recipe. However, if you can’t find harissa, you can make a substitute using common spices:

Mix equal amounts of ground coriander, cumin and paprika.
Add 1 teaspoon of tomato puree to enhance the flavor.

Although the specific combination may not reflect the exact taste of harissa, it will still add a delicious and aromatic touch to your dish.