Bulgur & Butternut Squash Bowl
Prep 10M | Cook 25M | Enjoy in 35M
You’ve likely heard of bulgur wheat, but do you know what it is? What about how to use it?
- Bulgur is a partially cooked, cracked wheat grain, providing a wholesome base for any combination of ingredients.
- Bulgur wheat is partially cooked as part of the drying and milling process, which can really save you time in the kitchen!
- Bulgur is low in fat and a great source of plant-based protein – 3 grams of protein per 100 gram serving.
- To get some tasty bulgur on the table, combine 1 cup of bulgur wheat with 2 1/2 cups of boiling water of your favourite broth. Let it soak for 20 minutes and you’ll have a delicious side dish!
Bulgur wheat is tasty and versatile! Learn to work it into your routine with recipes like this bulgur & butternut squash bowl.
Makes 4 servings.
Ingredients:
1 cup uncooked bulgur
2 cups water
1 small butternut squash (about 1 and 1/2 pounds)
2 1/2 tbsp olive oil, divided
pinch of salt
1/3 cup hemp seeds
6 ounces baby spinach
3 tbsp soy sauce
1 tbsp sesame oil
1 stalk of scallion, sliced
1/4 cup pomegranate arils
Directions:
- Add water and bulgur to saucepan, bring the water to boil. Reduce heat to low, put lid on the saucepan. Let the bulgur gently simmer until liquids are nearly evaporated, about 10-13 min. Turn off heat and keep lid on the saucepan. The bulgur will continue to soften.
- Preheat oven to 375ºF. Line a baking sheet with parchment paper.
- Peel and deseed butternut squash. Chop squash into ½-inch cubes. Toss cubed squash with 1½ tbsp. olive oil and a pinch of salt. Spread squash onto baking sheet in a single layer. Bake squash for 22-25 min., or until cubes can be easily pierced with fork.
- While squash cooks, toast hemp seeds in a pan. Heat pan over medium heat, and spread hemp seeds in the pan. When hemp seeds begin to brown, start stirring. Keep stirring until about half of seeds are browned. To avoid burning, remove pan from heat and immediately transfer hemp seeds to a plate.
- Add 1 tbsp. olive oil to the pan over medium heat. When the pan is hot, add spinach and start stirring. Cook spinach for 1-2 min., until it starts to wilt.
- In a large bowl, mix cooked bulgur with soy sauce and sesame oil. Add butternut squash, toasted hemp seeds, spinach, scallions and pomegranate arils.
- Serve immediately. Refrigerate any leftovers in an airtight container
Bulgur benefits:
Bulgur is a cooked, cracked wheat that’s low in fat, a good source of fibre, protein, iron and vitamin B-6. It makes a wholesome base for any meal – from breakfast to dinner to fresh salad bowls.
Get the nutrition facts for this recipe here.
I understand that the Greek soup feels like it needs olive oil to saute the veggies and the chicken, but do all your recipes need to focus on a non-Canadian ingredient like olive oil, rather than what most of your farmers and producers are growing – which is canola oil?