Bulgur & quinoa lunch bowls

3 of 5-a-day fibre folate healthy healthy diet plan iron low calorie summer vitamin c

N/A

Serves 4 (makes 2 of each flavour)

Source

Ingredients

1 large onion , very finely chopped

150g bulgur and quinoa (this comes ready mixed)

2sprigs of thyme

2 tsp vegetable bouillon powder

1 avocado , halved, destoned and chopped

2 tomatoes , cut into wedges

4 tbsp chopped basil

6 Kalamata olives , halved

2 tsp extra virgin olive oil

2 tsp cider vinegar

2 big handfuls of rocket

210g can chickpeas , drained

160g cooked beetroot , diced

2 tomatoes , cut into wedges

2 tbsp chopped mint

1 tsp cumin seeds

several pinches of ground cinnamon

2 tsp extra virgin olive oil

2 tsp cider vinegar

1 orange , cut into segments

2 tbsp toasted pine nuts

Method

Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.

For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.

For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.