Gluten-Free Bulgur with Vegetables

Transform your mealtime with this vibrant and wholesome Gluten-Free Bulgur with Vegetables recipe, a satisfying twist on a classic dish featuring quinoa as a nutritious bulgur alternative! Bursting with fresh, colorful veggies like zucchini, red bell pepper, and cherry tomatoes, this dish is a delightful medley of flavors and textures. Enhanced with fragrant herbs like oregano and thyme, and finished with a refreshing splash of lemon juice, this gluten-free, plant-based recipe is as healthy as it is delicious. Perfect as a hearty main course or a versatile side, it’s ready in just 40 minutes, making it an excellent choice for busy weeknights or meal prep. Serve warm and garnish with fresh parsley for a final touch of brightness.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 1 medium Zucchini, diced
• 1 medium Carrot, diced
• 1 cup Cherry tomatoes, halved
• 2 cups Spinach leaves, roughly chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 2 tablespoons Lemon juice
• 0.25 cup Fresh parsley, chopped

Directions

Step 1

Rinse the quinoa under cold water in a sieve to remove excess starch and bitterness.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Cook for about 15 minutes until the quinoa is fluffy and the water is absorbed.

Step 3

While the quinoa cooks, heat olive oil in a large skillet over medium heat.

Step 4

Add the chopped onion to the skillet and sauté for 3-4 minutes until translucent.

Step 5

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 6

Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for about 5-6 minutes until the vegetables start to soften.

Step 7

Stir in the halved cherry tomatoes and spinach leaves, cooking until the spinach is wilted, about 2 minutes.

Step 8

Season the vegetable mixture with salt, black pepper, dried oregano, and dried thyme, stirring to combine.

Step 9

Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.

Step 10

Drizzle the lemon juice over the quinoa and vegetable mixture and stir well to combine all the flavors.

Step 11

Remove the skillet from the heat and stir in the chopped fresh parsley.

Step 12

Serve the gluten-free bulgur alternative with vegetables warm, either as a main dish or a side.

Nutrition Facts

Serving size	(1541.8g)

Amount per serving	% Daily Value*
Calories	1055.2

Total Fat 42.5g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3757.3mg	0%
Total Carbohydrate 138.6g	0%
Dietary Fiber 15.4g	0%
Total Sugars 21.7g
Protein 36.6g	0%

Vitamin D 0IU	0%
Calcium 440.9mg	0%
Iron 14.8mg	0%
Potassium 2876.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.3%

Protein: 13.5%

Carbs: 51.2%