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Bulgur & quinoa lunch bowls

These meal prep grain bowls use one base and two deliciously different toppings. Choose from avocado, olives and rocket or chickpeas, beetroot and orange

  • Prep: 5 mins
    Cook: 15 mins
    plus standing
  • Serves 4 (makes 2 of each flavour)
  • Easy
  • Serves 4 (makes 2 of each flavour)
  • Easy
  • Calories 369
  • Carbohydrates 33
  • Saturated Fat 4
  • Sugar 8
  • Protein 8
  • Fat 20
  • Fibre 10
  • Salt 0.5

Nutrition per serving

  • Calories 369
  • Carbohydrates 33
  • Saturated Fat 4
  • Sugar 8
  • Protein 8
  • Fat 20
  • Fibre 10
  • Salt 0.5

Ingredients

  • 1 large onion, very finely chopped
  • 150g bulgur and quinoa(this comes ready mixed)
  • 2 sprigs of thyme
  • 2 tsp vegetable bouillon powder
  • 1 avocado, halved, destoned and chopped
  • 2 tomatoes, cut into wedges
  • 4 tbsp chopped basil
  • 6 Kalamata olives, halved
  • 2 tsp extra virgin olive oil
  • 2 tsp cider vinegar
  • 2 big handfuls of rocket
  • 210g can chickpeas, drained
  • 160g cooked beetroot, diced
  • 2 tomatoes, cut into wedges
  • 2 tbsp chopped mint
  • 1 tsp cumin seeds
  • several pinches of ground cinnamon
  • 2 tsp extra virgin olive oil
  • 2 tsp cider vinegar
  • 1 orange, cut into segments
  • 2 tbsp toasted pine nuts

Tip

Nutrition for the beetroot topping
The nutritional figures per serving for the beetroot topping are: 462 kcals, 18g fat, 2g saturates, 54g carbohydrates, 20g sugars, 13g fibre, 15g protein, 0.3g salt.

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Method

  1. Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.

  2. For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.

  3. For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.

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