Bulgur and quinoa bowl with roasted broccoli
A shelf-ready grain and vegetable mix that needs just one thing to transform into dinner. The semolina adds structure and the herbs are already there, so roasted broccoli and a squeeze of lemon turn it into a complete meal.
About 240 calories a serving, 10 g protein, 43 g carbohydrate, 5 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.
To buy
- 1 small head broccoli
- 1 lemon
From your shelf
- 1 package Bulgur quinoa with vegetables
Staples
- 2 tablespoons olive oil
- to taste salt
- to taste pepper
- Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cut 1 small head of broccoli into florets and add to the hot oil, stirring to coat, then spread in one layer and leave to char, shaking the pan halfway through.
- While the broccoli roasts, empty the bulgur quinoa package into a bowl and stir gently with a fork to loosen it, then divide between two plates.
- When the broccoli is golden and tender at the edges, after about 12 minutes, season with salt and pepper, then divide between the plates and squeeze half a lemon over each bowl.
Note Swap broccoli for any sturdy vegetable you have or roast cauliflower instead. Leftovers keep in the fridge for two days; reheat gently with a splash of water. Serve with warm flatbread or feta on the side.
On the label
SEASONED SEMOLINA (DURUM WHEAT SEMOLINA, WATER EXTRA VIRGIN OLIVE OIL, SALT, CORIANDER), SEASONED BULGUR AND QUINOA [BULGUR, WATER, COOKED RED QUINOA (WATER, RED QUINOA, SALT), DEHYDRATED TOMATO, PARSLEY, BASIL, THYME], VEGETABLE MD( GRILLED ZUCCHINI, YELLOW CARROT, RED BELL PEPPERS, GRILLED ONIONS, REHYDRATED RAISINS (WATER, RAISIN SUNFLOWER OIL)], SAUCE [WATER, EXTRA VIRGIN OIL, SALT, VEGETABLE STOCK (VEGETABLE CONCENTRATE {CARROTS, ONIONS, LEEKS], WATER, SPICES), LEMON JUICE, GARLIC, CINNAMON, THICKENERS (XANTHAN GUM, GUAR GUM, GLUCOSE (WHEAT AND/OR CORN}), BLACK PEPPER EXTRACT].
Wild Harvest, frozen dinners & entrees, serving 140 g, package 12 oz/340 g. Ingredients as printed on the label.
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Cooks as quinoa, farro. Half of it left? Use up the quinoa.