Eggplant, capsicum and bulgur salad
Discover a vibrant and flavorful Eggplant, Capsicum, and Bulgur Salad that's perfect for any meal! Roasted red peppers, tender eggplant, and sweet red onions, combined with nutty bulgur, fresh coriander, and a zesty lemon dressing, create a wholesome and delicious dish. Easy to make and packed with nutritious ingredients, it's a delightful salad that can be served warm or cold.
- 04 Apr 2024
- Cook time 40 min
- Prep time 20 min
- 4 Servings
- 9 Ingredients
Eggplant, capsicum, and bulgur salad is a delightful and nutritious dish that combines the smoky flavors of roasted vegetables with the nutty taste of bulgur. This hearty salad is perfect for a light lunch or as a side dish, offering a burst of fresh flavors and a satisfying texture. The addition of lemon zest and juice adds a refreshing citrus note, while coriander leaves provide a fresh, herbal finish.
Ingredients:
Instructions:
- Preheat your oven to 200°C (390°F).
- Cut the red peppers into thin strips.
- Cut the eggplant into 1-inch cubes.
- Slice the red onions thinly.
- Place the red peppers, eggplant cubes, and red onion slices on a large baking sheet.
- Drizzle the vegetables with 2 tablespoons of the olive oil, and season with salt and pepper to taste.
- Toss the vegetables to ensure they are evenly coated with the oil.
- Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and lightly charred, stirring halfway through for even cooking.
- While the vegetables are roasting, place the bulgur in a medium-sized bowl.
- Heat the vegetable broth in a saucepan or microwave until boiling.
- Pour the hot vegetable broth over the bulgur, cover the bowl with a plate or plastic wrap, and let it sit for about 15-20 minutes, or until the bulgur has absorbed the broth and is tender.
- Fluff the bulgur with a fork once it’s ready.
- In a small bowl, combine the lemon zest, lemon juice, and the remaining 2 tablespoons of olive oil. Whisk together to make a dressing.
- In a large bowl, combine the roasted vegetables and the fluffed bulgur.
- Pour the lemon dressing over the salad and toss well to ensure everything is evenly coated.
- Roughly chop the coriander leaves and add them to the salad, mixing gently.
- Taste and adjust seasoning with additional salt and pepper if needed.
- Transfer the salad to a serving dish and enjoy warm or at room temperature.
Tips:
- For an even smokier flavor, you can grill the eggplant and peppers on an outdoor grill instead of roasting them in the oven.
- Make sure to let the bulgur soak properly in the vegetable broth, which will enhance its flavor and texture.
- Adjust the amount of lemon juice and zest to suit your taste preference. If you like a more pronounced citrus flavor, feel free to add more.
- To save time, you can roast the vegetables ahead of time and store them in the refrigerator until you're ready to assemble the salad.
- If you prefer a spicier kick, add a pinch of crushed red pepper flakes to the dressing.
This Eggplant, Capsicum, and Bulgur Salad is not only easy to prepare but also packed with nutrients and vibrant flavors. The combination of roasted vegetables, zesty lemon, and fresh coriander makes each bite a delightful experience. Serve it as a wholesome meal on its own or as a tasty side dish to complement your favorite main courses. Enjoy this delicious and healthy salad that’s sure to become a favorite in your recipe collection.
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 4.78g | 3% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 8g | 22% |
| Sugar 11g | 11% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.26g | 8% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 22mg | 4% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.14mg | 10% |
| Vitamin B3 2.27mg | 14% |
| Vitamin B6 0.38mg | 23% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 63mg | 73% |
| Vitamin E 1.06mg | 7% |
| Vitamin K 13ug | 11% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 1.16mg | 11% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 130mg | 10% |
| Potassium, K 610mg | 18% |
| Selenium, Se 1.24ug | 2% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 0.81mg | 7% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Fetta pastry puffs with tomato salad
Perfect for a delightful snack or a light meal, this recipe is sure to impress.
01 Jun 2024Rice, spring onion and feta salad
A perfect balance of flavors and textures for a healthy and delicious meal.
11 Jun 2024Braised potato salad with white beans and herbs
Perfect for a wholesome meal or side dish.
04 May 2024Sun-dried tomato, fetta and basil fritters
Ready in no time, these fritters are a delicious way to elevate any meal.
23 Mar 2024Mini orange and olive oil cakes
Enjoy a guilt-free treat with a touch of sweetness and a burst of citrus goodness.
30 May 2024Warm sweet potato, bean salad with crispy prosciutto
Ready in no time, this nutrient-packed recipe marries savory and sweet flavors for an unforgettable meal experience.
09 Mar 2024Southwest chickpea salad with black beans, corn and tomatoes
Tossed in a zesty lime and olive oil dressing with a hint of cumin and chili, this nutritious and colorful salad is perfect for any meal.
10 May 2024Garlic and balsamic vinaigrette
Perfect for any greens or veggies, it’s a quick and easy way to add gourmet flair to your meals.
11 Mar 2024Coconut-crusted chicken cabbage salad with paprika and vinegar
Perfect for a healthy, flavorful meal.
30 Apr 2024Whole-wheat pasta with sun-dried tomato pesto and feta cheese
This easy-to-make dish combines the nutty flavor of whole-wheat pasta with the tanginess of sun-dried tomatoes, the fresh aroma of basil, and the creamy texture of feta, perfect for a satisfying lunch or dinner.
03 May 2024Korean beef and pickled vegetables salad
Garnished with fresh coriander leaves and sesame seeds, it's perfect for a healthy, flavorful meal.
11 Mar 2024Chicken with tomatoes, olives and capers
Perfectly seasoned with olive oil, vinegar, and a hint of salt and pepper, it's a Mediterranean-inspired delight that's sure to impress.
19 Mar 2024Chickpea and avocado garden salad
Perfectly seasoned with fresh parsley, olive oil, salt, and a hint of black pepper, this wholesome salad is a delightful blend of flavors and textures.
09 Jun 2024Rosemary-garlic heirloom apple salad with arugula and hazelnuts
Perfect for a light lunch or as a vibrant side dish.
26 Apr 2024Chargrilled eggplant, olive and feta salad
A quick, healthy, and delicious meal for any occasion.
10 Mar 2024