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You could liken this dish to a healthy mac 'n' cheese with veggies. It's an easy side to pull together for a cookout when you want a warm dish to go with your burgers that's more unique than baked beans or a pasta salad.
Click here to see 8 Cook-Out Side Dishes.
- 2 green peppers, sliced into 1-inch strips
- 1 onion, cut into rounds
- 2 tomatoes, cut into rounds
- ½ tablespoon olive oil
- 1 cup cooked bulgur wheat
- One 8-ounce can chickpeas/garbanzo beans
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded Cheddar cheese
Brush the peppers, onions, and tomatoes with some olive oil and grill until charred and somewhat cooked through (the tomatoes will take the shortest amount of time). Put aside.
Preheat the oven to 375 degrees. In a loaf pan, combine the bulgur and chickpeas. These should not be cold — the bulgur should be still hot from cooking or room temperature if made ahead of time. Chop the grilled vegetables into smaller chunks and stir into the bulgur and chickpeas along with the salt and pepper.
Top with cheese and bake for 15 minutes. Then put under the broiler for about 3 minutes to melt the cheese topping until it's browned in spots. Remove and serve hot.
Bulgur wheat and roasted vegetables recipe
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.
Making this Mediterranean salad
This salad was inspired by London-based chef Yottam Ottolenghi and his hit cookbook, Plenty. His fresh, Mediterranean recipes make vegetable-heavy cooking look positively glamorous. And after tasting some of his flavors, we realized they don’t just look pretty: they taste amazing.
This Mediterranean salad is an adaptation of a bulgur salad that is served alongside grilled eggplant in the book. We love idea of the play between sweet currants, tangy lemon, salty pistachios, and the bite of the fresh herbs. We changed it up quite a bit to use a lot more bulgur wheat, and added chickpeas to make for a more filling vegetarian dish. To serve, we paired it with our “famous” spiced roasted cauliflower. It’s a stunning side dish and would be perfect alongside grilled fish or meat as well.
How to cook bulgur wheat
One of the things I really like about it is, you really don’t “cook” it. It simply soaks up boiling water in roughly 20 minutes flat. Give it a little fluff with a fork and you’re done. It could not be any easier, which makes it a great staple to have on hand when you need something quick.
Recently, I took a poll on facebook and asked people what they wanted to see more of on the blog. There were quite a few requests for sides.
I think it’s challenging to come up with new, exciting or interesting side dishes. So, I set out to come up with at least a handful and this one was a resounding favorite.
6 Delicious Healthy Grilling Recipes
Summer is the time to revel in the good weather with friends, family, and a lot of great food. To help you enjoy the upcoming holiday weekend the best way that you can, we rounded up some of our favorite grill recipes that stay on the healthy side so that you can feel good too.
Grilled Chicken Kebabs and Potatoes Recipe
Sure, summer and grilling are inextricably intertwined, but if you have a gas grill it can be a year-round affair. Even if it's chilly out there's no reason why you can't fire up the grill, grab a sweater, and throw dinner on. It's as quick a way as any to put together a meal.
6-10 skewers (soak briefly in water if wooden)
2-3 boneless chicken breasts
Salt and pepper to taste
1 ½ teaspoons of seasoning spice mixture, preferably merken (or paprika if you don't want heat)
Olive oil (to dress)
15 small red bliss potatoes
12 pearl onions (red and white, if possible), peeled
12 baby bell peppers, stems sliced off
10 baby Portobello mushrooms, stemmed if that's your thing
½ zucchini, cut in
1-inch slices Cherry tomatoes
¼ head iceberg lettuce
¼ head red cabbage
Fresh lemon juice
Salt and pepper to taste
For the yogurt:
2 cups Greek yogurt, preferably Fage
½ cucumber, peeled and chopped
1 tablespoon fresh mint, minced
Salt and pepper to taste
If you're using wood skewers, soak them briefly in water so they don't burn. Clean and cut chicken breasts into pieces each an inch wide, then toss in a bowl with salt and pepper, chile pepper (or your seasoning of choice), and olive oil. Marinate while you prep.
Par-cook potatos (boil or microwave in water for 3-4 minutes), then toss with olive oil, salt and pepper. Skewer separately from chicken to ensure management of different cooking times (you'll want to throw these on the grill a few minutes before the chicken).
Toss the onions, peppers, mushrooms and zucchini with the tomatoes and whole jalapeños in a bowl (they won't impart heat if you don't cut them). Dress with oil, salt and pepper, then toss.
Assemble skewers alternating chicken with onions, peppers, mushrooms, zucchini and tomatoes. Pierce whole jalapeños on a separate skewer. Rest them while prepping salad and yogurt sauce.
Peel off lettuce layers from a ¼ head. Stack leaves, roll into a cylinder and chiffonade. Repeat with red cabbage. Toss together in a bowl. Mix two parts lemon juice to one part olive oil. Add a dash of white wine vinegar, salt and pepper and stir vigorously until it emulsifies.
Mix two cups yogurt with chopped cucumber and minced mint. Add salt and pepper to taste.
Soak a paper towel or rag with vegetable oil and using tongs, prime your grill. Cook kebabs, throwing the potato skewers on a few minutes before the chicken and vegetable, and jalapeño kebabs. Flip each skewer once, after about five minutes. Depending on how hot your grill gets everything should be done within 12-15 minutes.
Toss chiffonade salad with dressing. Plate with 2 chicken and vegetable kebabs, 4-5 potatoes, a ladling of cucumber yogurt and 1 jalapeño garnish per dish.
Cooking time: about 45 minutes.
Hot Smoked Norwegian Salmon with Grilled Onions
Gorgeous, easy, and well-spiced, this dish will be a hit.
Simply Grilled Wild Striped Bass
This recipe relies on the basics - salt, lemon, olive oil, and pepper - plus the quality of the fish to make a delicious dish. Try topping it with some fresh herbs for an extra touch of summer.
A creative way to serve salmon for guests.
A fantastic vegetarian option, this recipe is filled with protein-packed chickpeas and nutritious vegetables.
Who would have thought you could grill these delicious tubes? Charring them adds a flavor and consistency that pairs well with fresh ricotta or shaved Parmesan.
Moroccan Bulgur Wheat & Chickpeas
A really tasty mix of flavours - perfect for lunch. Mix the night before and let the flavours mingle. Serve hot or cold. Could be served as a side dish.
Incredibly easy to make and very impressive as a finished dish.
Bulgur wheat is healthier (and tastier) than coucous or rice too! A really tasty mix of flavours - perfect for lunch. Mix the night before and let the flavours mingle. Serve hot or cold. Could be served as a side dish.
Incredibly easy to make and very impressive as a finished dish.
Bulgur wheat is healthier (and tastier) than coucous or rice too!
Great vegetarian meal. Followed recipe as written no alterations (like to follow new recipes on the 1st attempt). If short on time, I advise cooking the barely the day before or on another day (40-50 min. to cook). A little confused on serving temperature warm, room temp. Or cold.
I make this often & we all love it. I've never made it with barley, just basmati rice, and I'd like to try it with quinoa one of these times. I think the arugula & crushed red pepper are a must. I leave out the pistachio due to an allergy.
Yum! My husband and I loved this dish. I made it with whole wheat couscous instead of barley (started with 1/2 cup uncooked couscous) and it was delicious!
The stars on this are a bit misleading--I highly recommend this recipe. It lends itself to substitutions and whims based on what you have on hand. It's a great weeknight meal that comes together quick and is also healthy. I substituted white beans for chickpeas cooked the barley in 2 cups chicken stock and 1 cup water added fresh oregano and a good-sized shallot doubled the arugula and forgot the crushed red pepper :( I will definitely add this to the regular rotation.
LOVE this dish! Quick, easy, delicious, satisfying and healthy!
Made this recipe without arugula or pistachios. It was delicious. BTW, we used organic farro in place of barley because that's what was in in the pantry. Could also substitue bulgur or whole wheat couscous. Served it with a tossed romaine veggie salad with a yogurt parmesan dressing and herb rubbed organic park chops on the grill. Why do we go to restaurants when CL can guide us into a world of healthy and luscious food?
Hearty but refreshing. A nice combination of flavors.
So, so good! Will become part of our regular rotation. Great main dish meal for anyone trying to eat less meat. as someone else said, it is filling but not heavy.
I was making this salad late at night after a long day and forgot to whisk the oil into the dressing (I remembered after the fact and wound up just drizzling it over the top instead)--- this did not seem to impair the results in any way. Yum! I made the barley in my rice cooker over the weekend (2 cups + 2 T water to 1 cup barley on the brown rice setting) and it came out perfectly. I used sundried tomatoes in oil since that is what I had on hand. Since I am bringing this for lunch this week, I packed the arugula and the salad separately so the arugula wouldn't get soggy overnight. This makes a really satisfying bagged lunch, especially when paired with a piece of fruit and some crackers.
Bulgur Pilaf With Chickpeas and Herbs
This is the type of satisfying high-protein grain and legume dish that easily occupies the center of your dinner plate, accompanied by vegetables or a salad. Cook the chickpeas, then use the soaking water for reconstituting the bulgur. It couldn’t be a simpler dish to make.
For the bulgur pilaf with chickpeas and herbs
- 1 cup dried chickpeas, soaked in 1 quart water for six hours or overnight and drained
- Salt to taste
- 1 cup coarse bulgur wheat
- 2 tablespoons extra virgin olive oil
- 1 bunch scallions, finely chopped
- 2 large garlic cloves, minced
- ¼ cup finely chopped flat-leaf parsley, or a mixture of parsley and dill
- 2 tablespoons finely chopped fresh mint
- Juice of 1 lemon
Nutritional analysis per serving (6 servings)
For the bulgur pilaf with chickpeas and herbs
- Drain the soaked chickpeas, and place in a pot with 1 quart water. Bring to a boil, reduce the heat and simmer one hour. Add salt to taste and continue to simmer for 30 minutes to an hour, until the chickpeas are tender.
- Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.
- Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet, and add the scallions. Cook, stirring, until tender, two or three minutes. Stir in the garlic, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Add more lemon juice if desired. Serve hot or room temperature.
Advance preparation: You can make the pilaf hours ahead of time, but do not add the herbs. Reheat in a microwave or in a nonstick skillet over medium heat, then stir in the herbs and serve.
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Grilled Vegetables with Chickpeas and Bulgur Wheat Recipe - Recipes
1 cup of coarse bulgur wheat
100g Halloumi cheese
1/2 cup cherry tomatoes
2 bell peppers
2 tablespoons cilantro pesto
4 tablespoons almonds
salt and pepper
splash of olive oil
Put the bulgur wheat in a bowl. Sprinkle a pinch of salt over it. Cover with 2 cups of boiling water and let stand for about 20 minutes, or until bulgur is al dente or soft. When bulgur seems done, drain and squeeze remaining water. Set aside.
In the meantime, cut cherry tomatoes in halves and bell pepper into strips. Put them in a bowl, drizzle a splash of olive oil over them and season with salt and pepper. Mix until vegetables are evenly coated with the oil and the seasoning. Cut Halloumi cheese into 1/4 inch slices.
Place vegetables and Halloumi cheese next to each other on a baking sheet and place in the middle rack of the oven. Grill for about 20 minutes, or until Halloumi cheese turns golden brown at the edges. Take out the oven. Set aside.
Roughly chop the almonds. Toast in a dry pan for 5-10 minutes, shaking the pan from time to time to ensure even toasting. Set aside.
Place cooked bulgur on a serving dish. Stir in the cilantro pesto. Then combine with grilled vegetables and Halloumi. Sprinkle the almonds on top. Serve immediately.
I'm giving this recipe four forks because it was simple enough to change to my liking and still not be able to mess it up. Instead of using bulgur I used plant based fake meat, added a bit of water and seasoned accordingly. The flavours were great and I added some tobasco for more kick. I like that you can pretty much do to it what you want and still have a strong, nice flavor.
Trader Jo's makes this for their salad section and its always super popular. they serve it over shredded cabbage and the haunting flavors of the fresh dill and cumin make it very special!!
If I could, I would rate this 2 and a half forks. This was good, but not spectacular. Thanks to the cumin it had a slightly different flavor than other bulgur recipes. I made it exactly as stated. It tastes best right after you make it.
Made this recipe exactly as the directions called for and I found it to be fantastic! Lots of subtle flavor, light and delicious. Can't wait to make this again. Perfect on a summers day.
Excellent! Used 1/2 of the dill.
This was a delicious recipe. My girlfriend and I made this because we are trying to eat healthy. She was skeptical before she took the first bit, but she said it was so good it could make her forget red meat. Our grocery was out of bulgur, so we substituted millet, and also added some fresh peas from our green grocer. Next time I make it, I will probably add some green onion to give it a little more zing, but aside from that, this is a definite repeat dish, either for a meal at home, or for a picnic lunch or potluck
This was good, adding feta cheese to it made it great! Will definitely make it over and over.
Very simple, filling vegan recipe that I make regularly since I first discovered it here. The crispy fresh vegetables and dill are great with the bulgur and chickpeas.
This is another easy and healthy recipe. Make changes and additions as items you like which could be vegetables, olives and various types of cheese.
Enjoyed this as a main dish for dinner was even better the next day. The fresh dill played a major role and complimented the veggies. Sliced toms to impart more flavor - perfect. Many grains would work with this salad next time I'll try pearled barley or quinoa.
This recipe is so good! I substituted the bulgur for quinoa because I had it on hand. My husband loved it and it will be added into our weekly meal rotation!
What a delicious recipe! I didn't have any white balsamic vinegar or fresh dill so I used sherry vinegar and fresh cilantro - it turned out great!
Something the recipe fails to mention is that when you make anything with bulgar, it's really important to press the water out of the wheat. If you don't the flavor will be substantially watered down/bland. Youɽ be amazed at how much water the bulgar holds.
I eat a lot of salads of all types - grains, beans, cooked, raw, you name it. This one is better than two forks but not good enough for three forks. I made minor changes to the base recipe to enhance the flavor, without sacrificing the original flavor palette or the proportions of the ingredients. To do that would be to make an entirely different salad. First, when cooking the bulgur I used canned low sodium chicken broth for the cooking liquid. Second, I chopped a bunch of green onion and added that to the vegetable mix. I left the rest of the recipe as is, and my observations are these: the tomatoes would be easier to handle with a fork if they were halved. There juice would add a nice flavor element to the dressing, too. The taste of the white balsamic vinegar, dill, and cumin dressing is very nice. The cumin taste is not heavy and the dill of course, is refreshing. The white balsamic vinegar is a little tangier tasting than I like. I want it to blend in a little better. (Perhaps tomorrow it will have done this.) Right now as the salad is, however, I am thinking when I make this again, I might try it with just a few tablespoons of the white balsamic vinegar and the rest would be lemon juice. I might also consider zesting the lemon and adding that. My own preference is to keep the level of acidity and a little of the vinegar taste, but to mitigate the tangy-ness and to bring in a fresh, bright citrus note. I think the initial changes I made to the recipe improved the taste of the final product. If I make this next time with all of the modifications I have mentioned here, I think the resulting salad might merit three forks.