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Our day-to-day life is made of a number of tasks and routines that many times do not allow us to have time to prepare a complete dish, and we often end up eating something quick, easy but poor if we talk about nutrition. If we did this one time, it was not that bad, the impact on our body would not be significant to be concerned about it.
The problem is that this happens more often than we would like to, because we have no time, patience, ideas,… so today I bring to you a recipe that you can do everything in advance, and when were time to eat, you just need to heat it et voilá! It feels so good to arrive at meal time and have everything ready to enjoy!
Oh! And if you are from the lunchbox team, this recipe is also perfect to take with you in your lunchbox and eat cold, it stay also delicious.
I put together a dish made of sautéed vegetables with bulgur, broccoli and a peanut sauce that is loaded with essential nutrients and flavor. Yes, because eating healthy is not eating without flavor, please stop believing in this myth!
“But why did you choose bulgur?” It’s a good question! I chose bulgur because I think it is extremely important that we have a varied diet, and as you already know how to cook rice and quinoa and these are already part of your daily pantry, I decided to bring the bulgur to add to your range of healthy and easy options.
Bulgur is a whole grain, from the Middle East, obtained from parboiled, dried and crushed whole wheat grains. Does this make it an ultra-processed food? Not at all, bulgur is a lightly processed grain and that means it maintains its nutritional value quite high. Rich in fiber and protein, bulgur is still an incredible source of manganese, magnesium and iron. The only drawback of bulgur, and since it comes from wheat, is that it cannot be consumed by people who have an intolerance or allergy to gluten.
Like all wholesome, fiber-rich foods, bulgur helps to reduce the risk of cardiovascular disease, also it helps to reduce the risk of type 2 diabetes, improves digestion and contributes to improved intestinal health.
It is very simple to cook with bulgur, super fast and versatile, it can replace any dish that is usually eaten with rice.
NOURISHING| HEALTHY | EASY | QUICK | PERFECT FOR LUNCH BOXES | EASY TO ADAPT
And what I have to say about this recipe? Very little, just that it is made pretty quick and that you can eat right away, or store each part in small containers in the fridge and assemble the plate or lunch box when necessary and as you wish.
You can substitute broccoli for any other green vegetable of your choice, if you don’t have bulgur at home you can make it with rice, quinoa, millet, with the grain you prefer, you can add on something else if you want. This type of meal is very customizable to what you have at home or what you like to eat.
This is just a clean base that will allow you to give wings to your gastronomic creativity!
FOR THE BULGUR
1 cup of raw bulgur
1 bay leaf
1 tsp of salt
FOR THE SAUTÉED
1 carrot
1 onion
1 large garlic clove
1 tbsp of soy sauce
2 tbsp of toasted sesame seed oil
2 tbsp of arame seaweed
2 and 1/2 cups of cooked chickpeas
FOR THE MUSHROOMS
300gr portobello mushrooms
1 large garlic clove
1 tbsp of soy sauce
Black Pepper
FOR THE BROCCOLI
1 head of broccoli
FOR THE PEANUT SAUCE
1 tbsp of peanut butter
2 tbsp of soy sauce
6 tbsp of water
FOR THE BULGUR
1 cup of raw bulgur
1 bay leaf
1 tsp of salt
FOR THE SAUTÉED
1 carrot
1 onion
1 large garlic clove
1 tbsp of soy sauce
2 tbsp of toasted sesame seed oil
2 tbsp of arame seaweed
2 and 1/2 cups of cooked chickpeas
FOR THE MUSHROOMS
300gr portobello mushrooms
1 large garlic clove
1 tbsp of soy sauce
Black Pepper
FOR THE BROCCOLI
1 head of broccoli
FOR THE PEANUT SAUCE
1 tbsp of peanut butter
2 tbsp of soy sauce
6 tbsp of water
1- Start by rinse well the bulgur with the help of a sieve under running water. Wash well until the water comes out clear.
2- Put the bulgur in a pan, with the bay leaf, the minced garlic, the salt and the water, in the ratio of 1 cup of bulgur to 2 cups of water. Let it boil for about 12 minutes. When it is cooked, which means, when the grain is smooth and loose, strain any remaining water, to prevent the grains from sticking together. Set aside in a container.
3- Cut the carrot into julienne, the onion in half moons, chop the garlic clove and place the arame seaweed in a bowl with water.
4- In a frying pan, add the soy sauce, the sesame oil and the cuted vegetables and sauté for about 10 minutes, always stirring with a wooden spoon to prevent the onion and garlic from burning. Add the arame seaweed, after draining it from the water. You want always medium high heat.
5- Turn off the heat and add the chickpeas, stirring well with the help of the wooden spoon. Set aside in a container.
6- In the same frying pan, add 1 tablespoon of soy sauce, a chopped garlic clove, the mushrooms sliced and the black pepper and sauté for about 5 minutes, always stirring. Set aside and reserve.
7- Boil the broccoli preferably without salt.
8- Prepare the peanut sauce by mixing the 3 ingredients and stirring well with a small spoon to create a creamy and fluid sauce. Add a little more water if necesary.
9- Keep everything in the fridge for up to 5 days, or serve immediately.
1- Start by rinse well the bulgur with the help of a sieve under running water. Wash well until the water comes out clear.
2- Put the bulgur in a pan, with the bay leaf, the minced garlic, the salt and the water, in the ratio of 1 cup of bulgur to 2 cups of water. Let it boil for about 12 minutes. When it is cooked, which means, when the grain is smooth and loose, strain any remaining water, to prevent the grains from sticking together. Set aside in a container.
3- Cut the carrot into julienne, the onion in half moons, chop the garlic clove and place the arame seaweed in a bowl with water.
4- In a frying pan, add the soy sauce, the sesame oil and the cuted vegetables and sauté for about 10 minutes, always stirring with a wooden spoon to prevent the onion and garlic from burning. Add the arame seaweed, after draining it from the water. You want always medium high heat.
5- Turn off the heat and add the chickpeas, stirring well with the help of the wooden spoon. Set aside in a container.
6- In the same frying pan, add 1 tablespoon of soy sauce, a chopped garlic clove, the mushrooms sliced and the black pepper and sauté for about 5 minutes, always stirring. Set aside and reserve.
7- Boil the broccoli preferably without salt.
8- Prepare the peanut sauce by mixing the 3 ingredients and stirring well with a small spoon to create a creamy and fluid sauce. Add a little more water if necesary.
9- Keep everything in the fridge for up to 5 days, or serve immediately.
* To turn this recipe gluten-free replace the bulgur for any other naturally gluten-free grain such as rice, quinoa, millet, etc …
* To turn this recipe gluten-free replace the bulgur for any other naturally gluten-free grain such as rice, quinoa, millet, etc …
Tag @things_about_a_vegan_girl on instagram and hashtag it #thingsaboutavegangirl so we can see all the masterpiece you made!!!
Tag @things_about_a_vegan_girl on instagram and hashtag it #thingsaboutavegangirl so we can see all the masterpiece you made!!!