Nigella Spiced Bulgur Wheat With Roast Vegetables Recipe

This hearty Spiced Bulgur Wheat with Roast Vegetables is made with bulgur wheat, red lentils, fresh coriander, and whole spices like fennel and cumin. The result is a wonderfully fragrant and savory dish that is fluffy, flavorful, and deeply satisfying. This recipe creates a perfect vegetarian main course for a cozy weeknight dinner and serves 3-4 people.

Spiced Bulgur Wheat with Roast Vegetables Ingredients

For the Spiced Bulgur Wheat:

• A small bunch (approx. 25g) fresh coriander
• 2 fat cloves of garlic
• 1 teaspoon fennel seeds
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• ⅛ teaspoon dried chilli flakes
• 1 tablespoon olive oil
• 1 orange
• 200g bulgur wheat
• 50g red lentils
• 1½ teaspoons Maldon sea salt flakes (or ¾ teaspoon fine sea salt)
• 375ml (1½ cups) water

For the Roast Vegetables:

• 400g leeks, trimmed
• 400g (2-3) red peppers
• 200g cherry tomatoes
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 1 teaspoon Maldon sea salt flakes (or ½ teaspoon fine sea salt)
• 3 tablespoons olive oil
• 150g radishes

How To Make Spiced Bulgur Wheat with Roast Vegetables

1. Prepare the bulgur ingredients: Finely chop about 1 tablespoon of the tender coriander stalks. Peel the garlic. Measure out your seeds, chilli flakes, oil, salt, and water.
2. Bloom the spices and aromatics: Gently warm the olive oil in a heavy-based casserole pan (with a tight-fitting lid) over low heat. Finely grate the orange zest into the oil. Mince or grate the garlic, add it with the chopped coriander stalks, and stir for 30 seconds.
3. Toast the grains and spices: Turn the heat up to medium-low. Add the fennel, cumin, and coriander seeds, followed by the chilli flakes, and stir well.
4. Cook the bulgur and lentils: Turn the heat to high. Quickly add the bulgur wheat and red lentils, stirring well to coat them. Add the 375ml (1½ cups) of water and the salt. Bring the mixture to a boil.
5. Simmer and rest the bulgur: Once bubbling, clamp on the lid and turn the heat down to low. Cook for 15 minutes. After 15 minutes, turn off the heat. Cover the pan with a clean tea towel and put the lid back on tightly. Let it stand for at least 40 minutes (it can stand for up to 2 hours).
6. Prepare the vegetables: While the bulgur is resting, preheat your oven to 220°C (425°F). Wash the leeks and cut them into 3cm (approx. 1-inch) logs. Deseed and chop the red peppers into large bite-sized pieces.
7. Season the vegetables: Add the leeks, peppers, and whole cherry tomatoes to a sturdy roasting tin. Sprinkle with the cumin seeds, fennel seeds, and salt. Add the 3 tablespoons of olive oil and mix everything together. Squeeze 2 tablespoons of juice from your zested orange and add it to the tin along with 2 tablespoons of water.
8. Roast the main vegetables: Roast in the hot oven for 30 minutes, until the vegetables are soft and the leeks are beginning to char.
9. Add the radishes: While the vegetables roast, halve the radishes from top to bottom. After 30 minutes, remove the tin from the oven, add the halved radishes, and mix. If the tin looks dry, add another tablespoon each of orange juice and water.
10. Finish roasting: Return the tin to the oven and roast for another 10 minutes.
11. Fluff the bulgur wheat: While the vegetables finish, chop the remaining coriander leaves. Remove the lid and tea towel from the bulgur wheat. Use two forks to mix and fluff up the grains.
12. Combine and serve: Tip the fluffed bulgur into a large serving bowl. Add most of the chopped coriander and about one-third of the roasted vegetables. Mix lightly with your forks. Taste and add more salt if needed. Top the bulgur with the remaining roasted vegetables and sprinkle with the last of the coriander.

Recipe Tips

• Use the Tea Towel: Placing a clean tea towel between the pan and the lid is a key step. It absorbs excess steam, which prevents the bulgur wheat from becoming mushy and ensures the grains are perfectly fluffy.
• Don’t Skip the Rest: Letting the bulgur stand for 40 minutes is essential. This is when the grains finish absorbing the water and the red lentils soften completely. The recipe is flexible, so don’t worry if it rests for longer.
• Toast the Spices: Warming the whole spices, zest, and garlic in the oil before adding the grains is crucial. This step, called “blooming,” releases their essential oils and creates a much deeper, more fragrant flavor base.
• Use a Snug Tin: Try to use a roasting tin where the vegetables fit snugly. This allows them to steam slightly in their own juices (and the added orange juice), creating a rich, flavorful sauce instead of drying out.

What To Serve Spiced Bulgur Wheat

This hearty dish is a wonderful vegetarian main course on its own. To enhance it, serve with a large dollop of thick Greek yogurt or cooling cucumber raita to balance the warm spices. A side of crumbled feta cheese adds a great salty, creamy flavor. It’s also delicious with warm pita bread or flatbread for scooping. If you want to serve it as a side, it pairs beautifully with grilled chicken, lamb skewers, or simple roasted salmon.

How To Store Spiced Bulgur Wheat Leftovers

• Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. You can enjoy it cold as a salad or reheat it gently in a microwave.
• Freeze: You can freeze this dish, but be aware the texture of the roasted vegetables (especially the tomatoes and radishes) may become softer upon thawing. Store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.

Spiced Bulgur Wheat with Roast Vegetables Nutrition Facts

• Calories: 435 kcal
• Total Fat: 17g
• Saturated Fat: 2.5g
• Sodium: 710mg
• Total Carbohydrate: 62g
• Dietary Fiber: 11g
• Sugars: 9g
• Protein: 12g

Frequently Asked Questions

• Can I use ground spices instead of whole seeds? Yes, you can, but the flavor will be slightly different. If using ground, use about ½ teaspoon of each (cumin, fennel, coriander) and add them with the bulgur wheat (step 4) rather than to the hot oil (step 3), as ground spices can burn quickly.
• Can I use a different grain instead of bulgur wheat? Quinoa would be a great gluten-free substitute; you would cook it according to its package directions, but you can still use the same spice-infused oil and water ratio. Couscous is not a good substitute as it cooks much faster and differently.
• Can I add a different protein? Absolutely. To keep it vegetarian, you could stir in a can of drained and rinsed chickpeas along with the roasted vegetables at the end. You could also top the finished dish with grilled halloumi cheese.
• Do I really have to let the bulgur stand for 40 minutes? Yes, this resting period is crucial. The bulgur doesn’t just cook for 15 minutes; it absorbs and steams for the 40 minutes it’s off the heat. This is what makes the grains perfectly tender and fluffy.

Try More Recipes:

• Nigella Lawson Lamb Curry Recipe
• Nigella Nduja Pasta Recipe
• Nigella Quick Chilli Recipe

Nigella Spiced Bulgur Wheat with Roast Vegetables

Author: Clara Bennett Cooking Method:Boil Cuisine:Mediterranean-Inspired Courses:Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time:1 hour Rest time: minutesTotal time:1 hour 30 minutesCooking Temp:100 CServings:4 servingsEstimated Cost:25 $Calories:430 kcal Best Season:Available

Description

This hearty Spiced Bulgur Wheat with Roast Vegetables is a fragrant, healthy vegetarian meal. It features fluffy bulgur and red lentils cooked with toasted cumin, fennel, and coriander, and topped with a colorful mix of roasted leeks, peppers, tomatoes, and radishes

Ingredients

For the Spiced Bulgur Wheat:

• A small bunch (approx. 25g) fresh coriander
  
• 2 fat cloves of garlic
  
• 1 teaspoon fennel seeds
  
• 1 teaspoon cumin seeds
  
• 1 teaspoon coriander seeds
  
• ⅛ teaspoon dried chilli flakes
  
• 1 tablespoon olive oil
  
• 1 orange
  
• 200g bulgur wheat
  
• 50g red lentils
  
• 1½ teaspoons Maldon sea salt flakes
  
• 375ml (1½ cups) water

For the Roast Vegetables:

• 400g leeks, trimmed
  
• 400g (2-3) red peppers
  
• 200g cherry tomatoes
  
• 1 teaspoon cumin seeds
  
• 1 teaspoon fennel seeds
  
• 1 teaspoon Maldon sea salt flakes
  
• 3 tablespoons olive oil
  
• 150g radishes

Instructions

1. Start the bulgur: Warm 1 tbsp oil in a casserole pan over low heat. Grate in the orange zest and minced garlic. Add 1 tbsp chopped coriander stalks. Stir 30 seconds.
   
2. Toast spices and grains: Add fennel, cumin, and coriander seeds, plus chilli flakes. Stir, then add bulgur and lentils. Stir to coat.
   
3. Cook and rest bulgur: Add water and 1½ tsp salt. Bring to a boil. Cover tightly, turn heat to low, and cook for 15 minutes. Turn off heat, cover pan with a tea towel, replace lid, and let stand for 40 minutes.
   
4. Roast vegetables: Preheat oven to 220°C (425°F). Chop leeks and peppers into large pieces. Add to a roasting tin with cherry tomatoes.
   
5. Season vegetables: Add 1 tsp each of cumin and fennel seeds, 1 tsp salt, 3 tbsp olive oil, 2 tbsp orange juice, and 2 tbsp water. Toss to combine.
   
6. First roast: Roast for 30 minutes.
   
7. Add radishes: Halve the radishes. Add them to the tin, mix, and roast for another 10 minutes.
   
8. Finish: Fluff the bulgur wheat with two forks and chopped coriander leaves. Transfer to a bowl. Mix in ⅓ of the vegetables, then top with the remaining vegetables to serve.