Zucchini – Aubergine Bulgur

May 11, 2023May 11, 20230 15
Zucchini and Aubergine Bulgur - A Healthy and Flavorful Dish
in Main

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 small onion
1 garlic clove
150 g aubergines
150 g zucchini
1 tomatoes
200 g bulgur
1/2 liter chicken broth
3 tablespoons olive oil
1 tablespoon honey
1 tablespoon cider vinegar
1/2 orange , juice
1/2 teaspoon cayenne pepper
mint
coriander leaves
salt

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
6g
Fat
9g
Zucchini and Aubergine Bulgur is a simple, yet flavorful dish that is perfect for a healthy lunch or dinner. The dish is made with bulgur, a whole grain that is similar in texture and taste to couscous. It is mixed with a variety of vegetables, including aubergine, zucchini, and tomato, which are all cooked in a flavorful blend of spices and chicken broth. The dish is finished with a sweet and tangy dressing made from honey, vinegar, and orange juice, which pairs perfectly with the savory flavors of the vegetables. This dish is a great way to enjoy seasonal produce and is sure to be a hit with the whole family.

Instructions

1.Rinse the bulgur in cold water and set aside.
2.In a large saucepan, heat the olive oil over medium heat.
3.Add the onion and garlic and sauté until softened, about 5 minutes.
4.Add the aubergine and zucchini and cook until tender, about 8-10 minutes.
5.Add the diced tomato, cumin, and cayenne pepper and stir to combine.
6.Add the bulgur and chicken broth to the saucepan and bring to a boil.
7.Reduce the heat to low and let simmer for 20-25 minutes, or until the bulgur is tender and the liquid has been absorbed.
8.In a small bowl, whisk together the honey, cider vinegar, orange juice, and a pinch of salt.
9.Once the bulgur is cooked, stir in the honey mixture. Serve garnished with fresh mint and coriander leaves.

PROS

Delicious and filling, this dish is packed full of nutritious vegetables and low in calories.

Easy to prepare and versatile, it can be made in advance and enjoyed as a cold salad or served hot as a main meal.

CONS

Bulgur is a type of wheat and may not be suitable for those following a gluten-free diet.
Additionally, this dish contains some sodium from the chicken broth and may not be suitable for individuals who need to limit their sodium intake.

HEALTH & BENEFITS

This dish is an excellent source of fiber and plant-based protein, making it a great option for vegetarians and vegans.
The zucchini and aubergine are also rich in antioxidants and key vitamins and minerals, such as vitamin C and potassium.
The honey and orange juice provide a natural source of sugar and can help satisfy a sweet tooth without relying on processed sugars.

Print

Leave a Reply

Your email address will not be published.