Bulgur Wheat Salad with Baked Zucchini and Broccoli
Bulgur Wheat Salad with Baked Zucchini and Broccoli
Ingredients
For the Baked Vegetables
- 2 zucchinis
- 1 head broccoli
- 1 small onion
- 2 tablespoons olive oil, plus more for dressing
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon salt, plus more for dressing, to taste
For the Bulgur Wheat
- 1 cup bulgur wheat
- 2 cups water
For the Balsamic Vinaigrette
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey
- 1/4 teaspoon black pepper, freshly ground, to taste
For Assembly
- 4 cups mixed greens
- 1 can sardines, drained (optional)
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup.
⏱️ 10 min•🌡️ 400
- 2
Prepare the vegetables: Cut the ends off the zucchinis, then slice them into rounds. Quarter each round. Cut the broccoli into bite-sized florets. Peel and chop the small onion into pieces.
⏱️ 10 min
- 3
In a large bowl, combine the chopped zucchini, broccoli, and onion. Drizzle with 2 tablespoons of olive oil and sprinkle with 1/2 teaspoon of turmeric powder. Mix thoroughly by hand to ensure all vegetables are evenly coated.
⏱️ 5 min
- 4
Spread the seasoned vegetables evenly on the prepared baking sheet. Bake in the preheated oven for 20-25 minutes, or until tender and lightly browned. Halfway through baking, gently toss the vegetables for even cooking.
⏱️ 25 min•🌡️ 400
- 5
Once baked, remove the vegetables from the oven and sprinkle with 1/2 teaspoon of salt. Set aside to cool completely.
⏱️ 15 min
- 6
While the vegetables are baking, cook the bulgur wheat. Bring 2 cups of water to a boil in a medium pot. Add 1 cup of bulgur wheat to the boiling water.
⏱️ 5 min
- 7
Reduce the heat to low, cover the pot, and simmer for approximately 10 minutes, or until the water is absorbed and the bulgur is tender.
⏱️ 10 min
- 8
Once cooked, remove the bulgur wheat from the heat. Spread it onto a plate or shallow dish to cool down faster.
⏱️ 5 min
- 9
Prepare the balsamic vinaigrette: In a large salad bowl, add a drizzle of olive oil (about 1-2 tablespoons), 2 tablespoons of balsamic vinegar, 1 tablespoon of honey, and 1/4 teaspoon of freshly ground black pepper. Add salt to taste. Whisk or stir the dressing ingredients together until well combined.
⏱️ 5 min
- 10
Assemble the salad: Add the mixed greens to the bowl with the prepared dressing. Add the cooled baked zucchini, broccoli, and onion to the bowl. Add the cooled bulgur wheat to the bowl.
⏱️ 5 min
- 11
Toss all ingredients together until well combined and the dressing evenly coats everything. If desired, add drained sardines for extra protein and gently fold them in.
⏱️ 5 min - 12
Serve immediately and enjoy your high-fiber lunch!
Kitchen Tools
Nutrition Facts (per serving)
Bulgur Wheat Salad with Baked Zucchini and Broccoli
For the Baked Vegetables
- 2 zucchinis
- 1 head broccoli
- 1 small onion
- 2 tablespoons olive oil, plus more for dressing
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon salt, plus more for dressing, to taste
For the Bulgur Wheat
- 1 cup bulgur wheat
- 2 cups water
For the Balsamic Vinaigrette
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey
- 1/4 teaspoon black pepper, freshly ground, to taste
For Assembly
- 4 cups mixed greens
- 1 can sardines, drained (optional)
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup.
⏱️ 10 min•🌡️ 400 - 2
Prepare the vegetables: Cut the ends off the zucchinis, then slice them into rounds. Quarter each round. Cut the broccoli into bite-sized florets. Peel and chop the small onion into pieces.
⏱️ 10 min - 3
In a large bowl, combine the chopped zucchini, broccoli, and onion. Drizzle with 2 tablespoons of olive oil and sprinkle with 1/2 teaspoon of turmeric powder. Mix thoroughly by hand to ensure all vegetables are evenly coated.
⏱️ 5 min - 4
Spread the seasoned vegetables evenly on the prepared baking sheet. Bake in the preheated oven for 20-25 minutes, or until tender and lightly browned. Halfway through baking, gently toss the vegetables for even cooking.
⏱️ 25 min•🌡️ 400 - 5
Once baked, remove the vegetables from the oven and sprinkle with 1/2 teaspoon of salt. Set aside to cool completely.
⏱️ 15 min - 6
While the vegetables are baking, cook the bulgur wheat. Bring 2 cups of water to a boil in a medium pot. Add 1 cup of bulgur wheat to the boiling water.
⏱️ 5 min - 7
Reduce the heat to low, cover the pot, and simmer for approximately 10 minutes, or until the water is absorbed and the bulgur is tender.
⏱️ 10 min - 8
Once cooked, remove the bulgur wheat from the heat. Spread it onto a plate or shallow dish to cool down faster.
⏱️ 5 min - 9
Prepare the balsamic vinaigrette: In a large salad bowl, add a drizzle of olive oil (about 1-2 tablespoons), 2 tablespoons of balsamic vinegar, 1 tablespoon of honey, and 1/4 teaspoon of freshly ground black pepper. Add salt to taste. Whisk or stir the dressing ingredients together until well combined.
⏱️ 5 min - 10
Assemble the salad: Add the mixed greens to the bowl with the prepared dressing. Add the cooled baked zucchini, broccoli, and onion to the bowl. Add the cooled bulgur wheat to the bowl.
⏱️ 5 min - 11
Toss all ingredients together until well combined and the dressing evenly coats everything. If desired, add drained sardines for extra protein and gently fold them in.
⏱️ 5 min - 12
Serve immediately and enjoy your high-fiber lunch!