Groats/ Bulgur/ Pligouri basic recipe (Πλιγούρι)
INGREDIENTS (for two portions)
3 tbsp Olive oil
1 Onion
1 cup Groats
1 tsp Thyme
1 tsp Rosemary
Salt and Pepper
1 cup Vegetable broth
1 cup Tomato purée
Sauté the onion and groats with the olive oil in medium-high heat, remove from heat, add the herbs and spices, then the broth and the tomato purée. Put back on the heat and when it starts boiling, turn the heat off and keep covered for 10-15 minutes, until the liquids are absorbed.
Enjoy it as a main dish, as a side dish with whatever you like, or in a salad
Zucchini Bloom Bulgur Stuffing recipe will be a delicate addition to your dinner table
Zucchini Blooms stuffed with Bulgur - a delicate touch that will be the shining star on you dinner table.
Ingredients
4 Tbsp. Olive Oil
1 Medium Sized Onion
1 Bunch Of Parsley
1 Bunch Of Fresh Mint
1 Cup Extra Extra Coarse Bulgur
1 Tomato
½ Cup Of Boiling Water
1 Tsp. Black Pepper
1 Tsp. Salt
1 Tsp. Sugar
20 – 25 Pcs. Zucchini Flower
2 Tbsp. Olive Oil
1 Tbsp. Sugar
½ Cup Of Water
For serving
Sliced orange
Pomegranate
Arugula
1 Cut of the green stem of each zucchini flower after washing it.
2 With a help of a teaspoon gently (without breaking petals) remove the yellow part from inside of the flower.
3 Finely chop onion. Cook it in olive oil, and then add bulgur. Add grated tomato, and stir. Add mint and parsley, salt, pepper and ½ cup of water, and then leave to steep.
4 When the bulgur mix has cooled, place a teaspoon of it in each zucchini flower. Fold the tips of petals, and place into a cooking pot leaving folding to the bottom, slightly up-right.
5 Sprinkle olive oil over the flowers; cook after adding salt, sugar and water.
Syrian Tomato + Zucchini Pilaf
Welcome to week three of Food in Common!
Today George will be cooking Syrian Pilaf made from Bulgur wheat with tomato, harissa + zucchini.
Here's the full recipe to follow along with.
Serves 2 medium portions
Ingredients:
250g zucchini, peeled and coarsely grated
½ cup bulgur wheat
1-2 fresh onion bulbs or ½ regular onion, diced - fresh onion tops finely sliced
1-2 cloves of garlic, finely chopped
½ tablespoon hot pepper / chili paste
250ml canned tomatoes
½ tablespoon tomato paste
1 tablespoon olive / vegetable oil
Salt to taste
Method:
Add olive oil and onions to a medium pot over medium heat. Cook, stirring frequently, until soft and beginning to caramelize, about 15 minutes.
Add the garlic and stir to combine for about another minute. Add the grated zucchini and cook until moisture is drawn out and completely soft, about 10 minutes.
Add the pepper paste, diced tomatoes and tomato paste. Stir to combine. Add the bulgur, salt and ¾-1 ½ cups of water. Increase heat to bring to a boil, cover and reduce to low until all the water is absorbed and bulgur is cooked through, about 20 minutes.
After the 20 minutes, check the bulgur. If it's cooked and the moisture is absorbed, it's finished. If it's cooked and there's still moisture in the pot, continue cooking uncovered. If it still needs more time, add more water. When cooked, remove from heat and let stand for 10 minutes.
Adjust seasoning. Sprinkle with finely chopped onion tops / herbs to serve.
Mediterranean Chickpea Salad Recipe!
Mediterranean Chickpea Salad Recipe!
If you like my videos, please like, share and subscribe to support the channel!
Ingredients:
For Salad:
Garbanzo Beans 15 Oz
Cucumber 1 Cup
Cherry Tomato 1/2 Cup
Mixed Bell Pepper 1/4 Cup
Olive 1/4 Cup
Onion
Parsley
Dressing
For Dressing:
Garlic Clove 1
Lemon Juice 1 Tbsp
Honey 1 Tbsp
White Vinegar 1 Tbsp
Olive Oil 2 Tbsp
Salt
Black Pepper
#chickpeasalad #mediterranean #salad #dishanddevour
Chickpea Quinoa Salad (20 min lunch idea)
Get the Recipe:
⭐️ Chickpeas and quinoa are combined to create a simple and healthy chickpea quinoa salad with fresh, seasonal veggies and a simple lemon vinaigrette.
This salad offers a nutritious, naturally vegan, gluten-free meal choice that will please even the pickiest eaters.
⭐️ Ingredients
For the Quinoa
1 cup uncooked quinoa or about 3 cups cooked quinoa
2 cups water or vegetable broth
⅓ teaspoon salt
For the Salad
1 can (15 oz) chickpeas or 1½ cups cooked chickpeas
1½ cup yellow bell pepper
1½ cup cucumber
1½ cup cherry tomatoes
½ cup olives
¼ red onion
⅓ cup parsley
1 ripe avocado optional
For the Dressing
4 tablespoons olive oil extra virgin
2 tablespoons lemon juice or apple cider vinegar
1 tablespoon mustard
1 tablespoon maple syrup
½ teaspoon salt
4 twists black pepper
1 teaspoon ground cumin optional
Metric:
For the Quinoa
200 grams uncooked quinoa or about 3 cups cooked quinoa
480 grams water or vegetable broth
⅓ teaspoon salt
For the Salad
230 grams chickpeas or 1½ cups cooked chickpeas
200 grams yellow bell pepper
200 grams cucumber
250 grams cherry tomatoes
½ cup olives
40 grams red onion
⅓ cup parsley
1 ripe avocado optional
For the Dressing
55 grams olive oil extra virgin
30 grams lemon juice or apple cider vinegar
15 grams mustard
15 grams maple syrup
½ teaspoon salt
4 twists black pepper
1 teaspoon ground cumin optional
Theplantbasedschool.com
❤️ Cooking should be done with caution. Pay attention while using knives and cooking tools. Nico is a trained chef, and it is solely for entertainment purposes that he sometimes looks into the camera while he cooks. ❤️
QUINOA and LENTILS Recipe | HIGH PROTEIN Vegetarian and Vegan Meal Ideas
???? Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
???? Let me know if you enjoyed my vegan quinoa and lentil recipe
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
???? To cook the green lentils:
1/2 Cup / 100g GREEN Lentils (Washed/Soaked for 8 to 10 hours or overnight)
1 Teaspoon Salt (I have added pink Himalayan salt)
2 Cups / 475ml Water
???? To Marinate the cooked green lentils:
1+1/2 Tablespoon Lemon juice OR TO TASTE
1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)
???? To cook Quinoa:
1 Cup / 190g Quinoa (Washed/Soaked for 30 minutes)
2 to 3 Tablespoon Olive Oil
1 Cup / 135g Onion
1+1/2 Cup / 200g Carrots (2 medium size carrots)
1 Tablespoon Garlic - finely chopped
3 Tablespoon Tomato paste OR TO TASTE
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (optional)
Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)
???? To Garnish:
1/2 Cup / 65g Red Onion - chopped
1/2 Cup / 25g Parsley - chopped
1/4 Cup / 5g Mint OR TO TASTE - chopped
1/2 Teaspoon Ground Black Pepper or to taste
▶️ METHOD:
Wash & soak 1/2 cup of green lentils for 8 to 10 hours or overnight. Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and water. Cook over medium-high heat and bring to a vigorous boil. Once it starts to boil, reduce heat to medium-low and cook for about 4 minutes or until lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS. Right away strain the cooked lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once lentils have cooled, add lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.
✅ ????Cooking time of the lentils depends on it's quality. One batch of lentils maybe drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.
Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes. ✅ ????After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
To a heated WIDE PAN, add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it's slightly browned (about 5 to 6 minutes). ADDING SALT TO ONION/CARROTS RELEASES IT'S MOISTURE AND HELPS IT COOK FASTER, SO PLEASE DON'T SKIP IT. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
✅ ????REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.
Add the tomato paste, paprika, ground cumin, cayenne pepper and fry on low heat for only 1 to 2 minutes (no longer than that), just to cook out the raw flavour of the tomato paste. Add the quinoa, salt, vegetable broth. Turn up the heat and bring to a VIGOROUS BOIL. Then reduce the heat to low and cook for about 15 to 20 minutes or until quinoa is cooked.
✅ ????DO NOT LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME OF QUINOA ACCORDING TO THE HEAT OF YOUR STOVE. DO CHECK IN 15 MINUTES, if still not cooked then cook for longer. It took me 20 minutes on my stove.
Once the quinoa is cooked, uncover the lid and turn off stove. Add the cooked lentils, ground black pepper, red onions, parsley, mint & mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.
Serve hot with a side of green salad. Perfect for meal prep / meal planning as it stores well in the refrigerator for 3 to 4 days
▶️ IMPORTANT NOTES:
???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give quinoa a clean taste
???? Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED
???? Cooking time of lentils depends on it's quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY
???? DON'T LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME ACCORDING TO THE HEAT OF YOUR STOVE. CHECK IN 15 MINUTES, if its still not cooked, then cook for longer
****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator????
Easy and nourishing vegan recipes for your everyday cooking using everyday ingredients, for an easy transition to a Plant Based diet. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!
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