Gluten-Free Bulgur with Vegetables
Discover a vibrant twist on a classic dish with this Gluten-Free Bulgur with Vegetables recipe, featuring fluffy quinoa as a nutritious substitute for bulgur wheat. Packed with a colorful medley of sautéed vegetables—including bell peppers, zucchini, carrots, cherry tomatoes, and spinach—this recipe delivers bold Mediterranean-inspired flavors enhanced with dried oregano, thyme, and a splash of zesty lemon juice. Perfect for those seeking a wholesome, gluten-free option, this recipe comes together in just 40 minutes, making it an ideal choice for a satisfying weeknight main dish or a flavorful side. Finished with fresh parsley for an herby touch, this dish is as beautiful as it is delicious!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 1 medium Carrot, diced
- 1 cup Cherry tomatoes, halved
- 2 cups Spinach leaves, roughly chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 2 tablespoons Lemon juice
- 0.25 cup Fresh parsley, chopped
Instructions
Rinse the quinoa under cold water in a sieve to remove excess starch and bitterness.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Cook for about 15 minutes until the quinoa is fluffy and the water is absorbed.
While the quinoa cooks, heat olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for about 5-6 minutes until the vegetables start to soften.
Stir in the halved cherry tomatoes and spinach leaves, cooking until the spinach is wilted, about 2 minutes.
Season the vegetable mixture with salt, black pepper, dried oregano, and dried thyme, stirring to combine.
Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.
Drizzle the lemon juice over the quinoa and vegetable mixture and stir well to combine all the flavors.
Remove the skillet from the heat and stir in the chopped fresh parsley.
Serve the gluten-free bulgur alternative with vegetables warm, either as a main dish or a side.
Nutrition Facts
Calories |
1055 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3757 mg | 163% | |
| Total Carbohydrate | 138.6 g | 50% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 21.7 g | ||
| Protein | 36.6 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 441 mg | 34% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2876 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
