The Economical Vegan

Bulgar Wheat Salad and Red Bean Tagine

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Imagine, if you will, the rich, slippery tagine sauce, thick and luscious, studded with vegetables and earthy red beans, juxtaposed with a chewy, crunchy, tart and aromatic bulgar wheat salad. Full of protein, fibre and minerals.


Here’s how it’s done.


Half a leek, chopped

1 clove of garlic, chopped

Six large mushrooms, sliced

1 celery stick, chopped

half a yellow pepper, chopped.

1 carton of tomato passata

1 tablespoon vegetable bouillon

half a teaspoon of dried, ground cumin

half a teaspoon of dried, ground coriander

half a teaspoon of paprika

quarter of a teaspoon of chilli powder

1 inch of cinnamon bark

1 drained tin of cooked red kidney beans

Put all the ingredients into a slow cooker or a casserole dish with a lid. Slow cook for around 3 hours. If using a conventional oven, get the oven hot first on about 200 degrees C for about 20 minutes, then turn down to 150 for an hour, then stir well. Turn down to 120 for the remaining time. If using a slow cooker, stir every half an hour or so.


Bulgar Wheat Salad

2 cups dried bulgar wheat, and enough boiling water to cover

1 garlic clove

1 celery stick

1 medium apple

1 medium/large carrot

six to eight raw sprouts

2 tablespoons pumpkin seeds

1-2 tablespoons chilli jam or sweet chilli sauce

1 tablespoon vegetable bouillon powder

2 tablespoons cider vinegar

2 tablespoons olive oil

Bring the bulgar wheat to the boil and simmer, checking regularly until all the water has been absorbed by the wheat. Turn it into a large bowl.

Meanwhile, peel the carrot, take the ends off and either finely chop in a food processor or whizzy chopper, or grate

Do the same with the sprouts and the garlic

Finely chop the celery and the apple (avoiding the core)

Add the vegetable bouillon powder to the wheat, and stir well. Then add the vegetables, stirring well to distribute them all about evenly. Add the chilli jam, cider vinegar, pumpkin seeds and olive oil, and stir again until the salad looks colourful and delicious.

Serve these together, with a garnish of fresh tomato and maybe a little pickle. Utterly delicious and very, very filling.



Author: alyseinion

Novelist and Writer, midwife, Associate Professor, mother, vegan, pagan.... the list goes on.

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