Vegetable Bulgur Wheat

Serves
4 people
Cook time
25 mins.
Prep time
10 mins.

BENEFIT

This recipe is great for a high iron vegetarian dinner. It is high in Vitamin C which aids the absorption iron. It contains Vitamin E which acts as an antioxidant to support your immune system.

Ingredients

  • 2 tbsp olive oil
  • 1 red onion (chopped)
  • 3 cloves garlic (crushed)
  • 1 red pepper (chopped)
  • 1 green pepper (chopped)
  • 1 red chilli ( deseeded and chopped)
  • 1 carrot (shredded or chopped in fine pieces)
  • 1 tin sweetcorn (200g, drained)
  • 200g uncooked bulgur wheat
  • 1 tin tomatoes (400g, chopped)
  • 250ml water
  • 1 tsp dried basil
  • 2 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 2g black pepper

Directions

  1. Heat the olive oil in a large frying pan over a medium to high heat.
  2. Add in the onion and sauté for around 5 minutes.
  3. Add in the garlic, red pepper, green pepper, chilli, carrot and continue to cook until slightly tender. Add in the sweetcorn.
  4. Add the bulgur into the pan and pour in the water and tomatoes.
  5. Bring to the boil, add more water if unnecessary.
  6. Add the paprika, oregano, thyme, basil and some black pepper.
  7. Turn to a low to medium heat, cover and simmer for 20 minutes or until all the liquid has been absorbed.

BENEFIT

This recipe is great for a high iron vegetarian dinner. It is high in Vitamin C which aids the absorption iron. It contains Vitamin E which acts as an antioxidant to support your immune system.

High in:

  • Vitamin C
  • Folate
  • Iron
  • Potassium
  • Magnesium

Low in:

  • Saturated fat
TIP

You can add some tofu or Quorn chicken at step 2 if preferred. This also makes a great accompaniment to chicken or fish.