Bulgur Wheat And Roasted Vegetable Salad

Total Time: 30 mins Preparation Time: 10 mins Cook Time: 20 mins

Ingredients

• Servings: 1
• 1/2 cup bulgar wheat
• 1/2 pint cold water
• 1 tablespoon linseeds
• 2 tablespoons sunflower seeds (mixed) or 2 tablespoons pine nuts (mixed) or 2 tablespoons pumpkin seeds (mixed)
• 1 (230 g) can tomatoes
• 1 garlic clove
• 1 small courgette
• 1 small carrot
• 1 regular-sized onion
• 1/2 red pepper
• 2 mushrooms
• 2 teaspoons mixed herbs
• 1 teaspoon paprika
• 1 pinch salt
• 1 pinch black pepper
• 2 teaspoons olive oil

Recipe

• 1 cover bulgur wheat with cold water in a saucepan, partially cover pan with lid, bring water/wheat to boil and then simmer for approximately 10 minutes or until cooked (wheat should have a plump, soft but slightly chewy consistency, take care that the water does not boil over the pan or the wheat will go everywhere!).
• 2 drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
• 3 wash and slice courgette, carrot and 1/2 the onion fairly thinly, chop pepper and mushrooms a little more chunkily (i like my pepper slightly crunchy, but prepare according to your taste).
• 4 mix veggies on a baking tray with 1 tsp oil, 1 tsp herbs, paprika and salt (this can be ommitted if you're watching your salt intake, the flavour of the veggies is still yummy).
• 5 grill vegetables under a moderately high grill until browned at the edges/cooked to your taste, remembering to turn after about 5-10 minutes to ensure cooking on both sides, set aside to cool.
• 6 chop the other 1/2 onion and the garlic clove, blend can tomatoes in a food processor (alternatively you could buy passata, or concentrated tomato juice); mix with onion, 1 tsp herbs, pinch black pepper, garlic and 1tsp olive oil in a saucepan.
• 7 cover with a pan-lid and simmer tomato sauce over a low heat for 10-15 minutes, until the liquid has reduced by about 1/3- it should be a relatively runny paste (alternatively you can microwave the sauce in a bowl, covered with microwave cling-film, for approximately 3 minutes on a high setting, followed by another three on a medium setting), set aside to cool.
• 8 to the cooled bulgur wheat, add the linseeds and mixed pine nuts/pumpkin and sunflower seeds; mix the cooled sauce with the cooled vegetables, toss into the wheat/seeds.
• 9 enjoy, (or store in an airtight container in the fridge and eat within two days).