Top Rated Middle EasternView Recipe
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Bulgar wheat with roasted vegetables
A tasty and interesting alternative to rice. This salad is a lovely addition to a Middle Eastern inspired meal.
What you need
- 3 tsp vegetable oil
- 2 tomatoes, quartered
- 1 small aubergine, trimmed and cut into bite-sized cubes
- 2 small courgettes, trimmed and cut into bite-sized cubes
- 1 yellow pepper, cored, de-seeded and diced
- 1 red onion, peeled and roughly chopped
- 225 g bulgar wheat
- 100 ml french dressing
Method
Preheat oven to 240°C.
Grease a large roasting tin with the oil. Place the tomatoes, aubergine, courgette, pepper and onion in the tin. Cook in the hottest part of the oven for 30-40 min.
Meanwhile, soak the bulgar wheat according to pack instructions. Drain.
Place wheat in a bowl. Mix in the vegetables and pour over the dressing. Serve warm or chill and serve cold.
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Preparation 15 minutes Cook 30 minutes Waiting » 15 minutes Stand 15 minutes Total 1 hour -
Energy 278 kcal/serving Fat 3.40 g/serving Carbohydrates 245.79 g/serving Glycaemic Index 34 Glycaemic Load 14.27 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1164 | 380 | 10475 | 8350 |
| Energy (kcal) | 278 | 90.9 | 2500 | 2000 |
| Protein (g) | 7.25 | 2.37 | ||
| Carbohydrate (g) | 44.0 | 14.4 | 345 | 275 |
| Fat (g) | 10.4 | 3.40 | 95 | 70 |
| Fat (saturated) (g) | 2.11 | 0.69 | ||
| Fibre (g) | 11.0 | 3.59 | ||
| Sodium (mg) | 254 | 83.3 | ||
| Salt (equivalent) (g) | 0.64 | 0.21 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 94.4 | 30.9 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.36 | 0.12 | 2 |
| Vitamin C (mg) | 56.2 | 18.4 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.35 | 0.77 | 10 |
| Zinc (mg) | 1.11 | 0.36 | 15 |
| Calcium (mg) | 38.8 | 12.7 | 800 |
| Folate (mcg) | 59.1 | 19.3 | 200 |
| Iron (mg) | 1.90 | 0.62 | 14 |
| Magnesium (mg) | 98.9 | 32.3 | 300 |
| Niacin (mg) | 3.30 | 1.08 | 18 |
| Pantothenic acid (mg) | 0.90 | 0.29 | 6 |
| Riboflavin (mg) | 0.13 | 0.04 | 1.6 |
| Phosphorous (mg) | 179 | 58.5 | 800 |
| Thiamin (mg) | 0.23 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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