Four bowls with a grain mix of bulgur and quinoa with various toppings

Bulgur & quinoa lunch bowls

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(8 ratings)

Prep: 5 mins Cook: 15 mins plus standing

Easy

Serves 4 (makes 2 of each flavour)

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

Nutrition and extra info

  • Healthy

Nutrition: per serving (avocado topping)

  • kcal369
  • fat20g
  • saturates4g
  • carbs33g
  • sugars8g
  • fibre10g
  • protein8g
  • salt0.5g
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Ingredients

    For the bulgur base

    • 1 large onion, very finely chopped
      Onion

      Onion

      un-yun

      Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

    • 150g bulgur and quinoa (this comes ready mixed)
      Quinoa

      Quinoa

      keen-wah

      Tiny, bead-shaped, with a slightly bitter flavour and firm texture, quinoa may not be a…

    • 2 sprigs of thyme

      Thyme

      This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…

    • 2 tsp vegetable bouillon powder

    For the avocado topping

    • 1 avocado, halved, destoned and chopped
      Avocado

      Avocado

      av-oh-car-doh

      Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

    • 2 tomatoes, cut into wedges
    • 4 tbsp chopped basil
      Basil

      Basil

      ba-zil

      Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

    • 6 Kalamata olives, halved
    • 2 tsp extra virgin olive oil
    • 2 tsp cider vinegar
    • 2 big handfuls of rocket
      Rocket

      Rocket

      roh-ket

      Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

    For the beetroot topping

    • 210g can chickpeas, drained
    • 160g cooked beetroot, diced
      Beetroot

      Beetroot

      beat-root

      A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…

    • 2 tomatoes, cut into wedges
    • 2 tbsp chopped mint
      Mint

      Mint

      mi-nt

      There are several types of mint, each with its own subtle difference in flavour and appearance.…

    • 1 tsp cumin seeds
    • several pinches of ground cinnamon
    • 2 tsp extra virgin olive oil
    • 2 tsp cider vinegar
    • 1 orange, cut into segments
      Orange

      Orange

      or-ange

      One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

    • 2 tbsp toasted pine nuts

    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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    Comments, questions and tips

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    annak19
    11th Jul, 2018
    4.05
    This made for a satisfying and tasty lunch. Will be adding it my lunch repertoire as it is filling and healthy.
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