The crunchiness in this delightful and nutritious vegetarian dinner is created by grated raw cauliflower and toasted almonds. Delicate baby sprouts are gently caramelised in olive oil and garlic, and tossed in tender bulgur with feta cheese crumbs. Oh my, just writing these words is wetting my appetite for this lovely dish again. It is so quick and easy to make, I may cook more of it tonight!
Crunchy bulgur wheat couscous with caramelised Brussels sprouts
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Recipe by: Busy:15 min, Total prep time: 25 min Serves: 4 |
When the water is boiling, toss the washed baby sprouts in one and the bulghur int he other.
Bring back to the boil and cook the bulghur for 12 minutes.
Boil the sprouts for 3 minutes, and drain. Cut the sprouts in halves.
Warm the olive oil in a non-stick frying pan. Add the crushed garlic and sauté on medium-low heat for 1 to 2 minutes. Add the baby sprouts, and coat them gently in the oil and garlic. Leave to caramelise for 10-12 minutes, stirring at regular intervals.
Place the almonds on grease-proof paper on your oven tray and brown in the oven for 8-10 minutes, until the almonds start to get a nice, honeyed, colour. Be careful, once they start changing colour they can burn quickly so keep your eye on them.
When the sprouts are ready, add the almonds to the pan and mix. Turn off the heat.
Grate the cauliflower and crumble the cheese.
When the bulghur is ready, transfer to a serving platter. Toss the sprouts and almonds and mix. Serve, sprinkled with cauliflower and feta and a bit of olive oil.
Bring 2 saucepans of water to the boil and preheat your oven to 220 degrees C.
When the water is boiling, toss the washed baby sprouts in one and the bulghur int he other.
Bring back to the boil and cook the bulghur for 12 minutes.
Boil the sprouts for 3 minutes, and drain. Cut the sprouts in halves.
Warm the olive oil in a non-stick frying pan. Add the crushed garlic and sauté on medium-low heat for 1 to 2 minutes. Add the baby sprouts, and coat them gently in the oil and garlic. Leave to caramelise for 10-12 minutes, stirring at regular intervals.
Place the almonds on grease-proof paper on your oven tray and brown in the oven for 8-10 minutes, until the almonds start to get a nice, honeyed, colour. Be careful, once they start changing colour they can burn quickly so keep your eye on them.
When the sprouts are ready, add the almonds to the pan and mix. Turn off the heat.
Grate the cauliflower and crumble the cheese.
When the bulghur is ready, transfer to a serving platter. Toss the sprouts and almonds and mix. Serve, sprinkled with cauliflower and feta and a bit of olive oil.
This recipe is great if your family includes eaters not so keen on cauliflower. Raw cauliflower has a very mild taste and a really pleasant, crunchy texture most people like. Baby sprouts are less bitter than large ones, which I why I tend to favour them. For children not so keen on sprouts, chop them into smalll pieces and mix them well in the bulgur.
Ingredients
2 garlic cloves
2 tablespoons olive oil
300 g baby sprouts
250 g bulgur
4 tablespoons sliced almonds
200 g cauliflower
60 g feta cheese
Salt and pepper
Olive oil to drizzle
2 garlic cloves
2 tablespoons olive oil
300 g baby sprouts
250 g bulgur
4 tablespoons sliced almonds
200 g cauliflower
60 g feta cheese
Salt and pepper
Olive oil to drizzle
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One Comment to “Crunchy bulgur wheat couscous with caramelised Brussels sprouts”
January 21st, 2010 at 10:23 am
quick & easy – I loved it. My partner was a bit ‘where’s the meat’? – no surprises there.