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    Lunch · Mediterranean
    Vegetarian

    Bulgur quinoa lunch bowls

    Bulgur and quinoa topped two ways: avocado and olives, or beetroot and orange. Light and fresh with Mediterranean flavours, it suits a packed lunch you make ahead.

    Prep
    5 minutes
    Cook
    15 minutes
    Makes
    4 portions
    Difficulty
    Easy
    Bulgur quinoa lunch bowls

    In one portion

    These are the figures for one medium portion. In Susten, each person at your table gets their own portion size.

    To see how one portion fits your day, work out your daily calories and protein.

    Calories
    651kcal
    Protein
    19g
    Carbs
    81g
    Fat
    27g

    Where the calories come from

    • Protein 12%
    • Carbs 50%
    • Fat 38%
    Fibre
    17.8 g
    Sugar
    16.2 g
    Salt
    2.05 g

    What it costs at Tesco

    Susten matches every ingredient to a Tesco product. Your shopping list names each one, with its price.

    £3.11a portion

    We base this on how much of each product the recipe uses. Half a pack costs half the price.

    We last updated these Tesco prices on .

    Ingredients

    Amounts for
    • 4 onions, very finely chopped
    • 150g bulgur wheat
    • 150g quinoa
    • 2 tsp dried thyme, fresh sprigs
    • 1 avocado, halved, destoned and chopped
    • 4 tomatoes, cut into wedges
    • 4 tbsp dried basil, chopped
    • 6 Kalamata olives, halved
    • 2 ¾ tbsp extra virgin olive oil
    • 2 ¾ tbsp cider vinegar
    • 160g rocket
    • 130g chickpeas (drained weight)
    • 160g cooked beetroot, diced
    • 2 tbsp fresh mint, chopped
    • 1 tsp cumin seeds
    • ½ tsp ground cinnamon
    • 2 oranges, cut into segments
    • 2 tbsp pine nuts, toasted
    • 1 vegetable stock cube

    Method

    1. Cook the grains together in one pan on the hob. Add the quinoa, bulgur wheat and onion to twice the grains' volume of water, crumble in the stock cube, stir in the thyme, then put the lid on and cook them on a low heat for 15 minutes.

    2. After the 15 minutes, let the grains sit for 10 more so they absorb all the liquid.

    3. Spoon the grains into bowls, leaving the thyme sprigs behind.

    4. Top half the bowls with rocket over an avocado salad. Dress the olives, basil, avocado and some of the tomato with a little cider vinegar and olive oil, spoon it on, and lay the rocket over.

    5. Top the other half with chickpeas first. For their topping, toss the beetroot with the cinnamon, mint and cumin seeds and the rest of the tomato, vinegar and oil, then mix in the orange segments. Spoon this over the grains and finish with the pine nuts, plus more cinnamon if you want it.

    Adapted from BBC Good Food

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