By Alison Clark, Registered Dietitian www.achn.co.uk

Beany Bulgar Wheat

Name: Beany Bulgar Wheat
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Middle Eastern
Ingredients: 200g Bulgar Wheat; 1 tsp vegetable stock powder; 16 grapes; 16 cherry tomatoes; 400g tin mixed beans, drained and rinsed; a big handful of fresh parsley; black pepper; 2 handfuls of spinach

7 steps

Prep:10minCook:15min

Try this super quick and healthy vegan recipe, bursting with flavour and easily adapted so you can add in your favourite ingredients.

Updated at: Thu, 17 Aug 2023 08:05:20 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories260 kcal (13%)

Total Fat1.4 g (2%)

Carbs56.1 g (22%)

Sugars6.7 g (7%)

Protein10.9 g (22%)

Sodium339.4 mg (17%)

Fiber11.8 g (42%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gbulgar wheat

1 tspvegetable stock powder

16grapes

16cherry tomatoes

400gtin mixed beans

drained and rinsed

fresh parsley

black pepper

2 handfulsspinach

Instructions

Step 1

Place the bulgar wheat into a large flat glass dish. Evenly sprinkle over the stock powder.

Step 2

Add enough boiling water to cover the bulgar wheat plus 1cm more.

Step 3

Cover with a tea towel and leave for 15 minutes whilst you prepare other ingredients.

Step 4

Cut the cherry tomatoes into quarters and the grapes in half.

Step 5

Finely chop the parsley, using the leaf and the stalk.

Step 6

Check the bulgar wheat, if all the water has been absorbed and the grain is firm but without crunch add the tomatoes, grapes, parsley and beans. Stir well to combine and add pepper to taste. (If the grain is still hard, add more boiling water, cover and wait for another 5 minutes).

Step 7

Line your serving bowl with spinach and add the bulgar wheat mixture.