Bulgur Wheat Casserole
Bulgur wheat is wheat which has been cracked by a steaming process. It is widely used in Middle Eastern cooking and can be bought from health food shops and Asian food stores. It is sometimes also known simply as 'cracked wheat'.
Ingredients
- 8 oz bulgur wheat
- 2 oz margarine or butter
- 1 tablespoon vegetable oil
- 1 large onion finely chopped
- 2 large leeks thinly sliced
- 2 large carrots diced
- 1 small red pepper deseeded and diced
- 1/2 pint boiling water
- 2 to matoes skinned and chopped
- 2 oz seedless raisins
- 4 oz Cheddar cheese diced
- salt and freshly ground black pepper
Instructions
- Melt half the margarine with the oil in a large saucepan. Add the onion, leeks, carrots and red pepper, cover and cook gently for about 20 minutes.
- Meanwhile, melt the remaining margarine in a large saucepan. Add the bulgur wheat and stir until the grains are thoroughly coated with margarine. Stir in the boiling water, cover and place over gentle heat. Cook for 10 minutes until the water has been absorbed.
- Using a, fork, gently mix the cooked vegetables into the bulgur wheat. Lightly stir in the tomatoes, raisins and cheese and fork through until the cheese is melted. Season to taste with salt and pepper. Transfer to a warmed serving dish and serve at once.
Calories: 553 kcal
Carbohydrates: 70 g
Protein: 17 g
Fat: 26g
Saturated Fat: 14 g
Trans Fat: 1 g
Cholesterol: 60 mg
Sodium: 329 mg
Potassium: 807 mg
Fiber: 15 g
Sugar: 8 g
Vitamin A: 7925 IU
Vitamin C: 56 mg
Calcium: 284 mg
Iron: 3 mg