Bulgur wheat and roasted vegetables recipe

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  • Healthy
  • Vegetarian
serves: 2
Skill: easy
Cost: cheap
Prep: 10 min
Cooking: 20 min

Nutrition per portion

Calories 600 kCal 30%
Fat 31.2g 45%
  -  Saturates 4.6g 23%
Carbohydrates 71.6g 30%
  -  of which Sugars 12.4g 14%
Protein 12.3g 25%
Salt 0.16g 3%
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  • This easy to make bulgur wheat and roasted vegetables recipe makes a filling lunch or light dinner that the whole family can enjoy. It’s so simple to make and brings the earthy taste of the bulgur wheat and the tangy flavour of roasted vegetables together to make one mouth-watering dish. Serve with a side salad or as a side itself. This dish would compliment meat too so why not try adding pieces of cooking chicken or fish to the plate. A deliciously healthy mix of wholegrain carbs, veggies, herbs and spices makes this a wonderfully light and energising main dish.


    • 1 small courgette, halved and sliced
    • 2 small red peppers, deseeded and cubed
    • 1 small aubergine, trimmed, quartered and sliced
    • 2 tbsp olive oil
    • 150g bulgur wheat
    • 375ml cold vegetable stock
    • 2 tbsp roughly chopped parsley
    • 4 tbsp roughly chopped coriander
    • ½ tsp ground roasted cumin seeds
    • 1½ tsp ground ginger
    • ½ tsp paprika
    • 4 tbsp fresh orange juice
    • 2 tbsp extra virgin olive oil
    • Finely grated zest and juice of a ½ lemon


    • Preheat the oven to 200ºC (Gas Mark 6). Place the vegetables onto a baking sheet and drizzle with the olive oil. Season with salt and pepper to taste. Place into the oven and roast for 10 minutes or until just coloured and softened.

    • Meanwhile combine the bulgur wheat and vegetable stock in a saucepan and bring to the boil over a medium heat. Reduce the heat, cover and simmer for approximately 15 minutes or until al dente (firm to the bite) and the liquid has been absorbed.

    • Fluff up the bulgur wheat with a fork and stir in the herbs, spices, orange juice, extra virgin olive oil, grated lemon zest and juice, and finally the roasted vegetables. Season generously to taste. Serve with salad leaves and lemon wedges to squeeze over.

    Top tip for making Bulgur wheat and roasted vegetables

    If time is short, use couscous instead of bulgur wheat. Before you go and buy the ingredients, experiment with herbs and seeds that are already sitting in your cupboard.

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