Roasted Vegetable Salad with Goat Cheese and Bulgur(high fibre, vegetarian, whole grain)
This nutrient dense salad is high fibre and loaded with the nutritious goodness of whole grains. It's a one dish meal and the perfect make ahead salad to bring to a potluck or to prepare when you have guests coming over for dinner. On hot summer days (like today), I roast the veggies for this salad first thing in the morning, before it gets too hot outside. I then assemble the salad, cover it and pop it in the fridge to marinade until dinner. |
Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.
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Eating more appropriately planned vegetarians meals is a healthful and nutritious way of eating. Vegetarian eating offers many health benefits in the prevention and treatment of certain diseases.
If you're a big meat eater, but you would like to eat a bit better, start small and aim to have one vegetarian meal a week. This roasted veggie salad would be a great start!
Sweet, salty, tangy and delicious!
ANY TIPS FOR MAKING ROASTED VEGETABLE SALAD WITH GOAT CHEESE AND BULGUR?
If you are using canned chickpeas, drain and rinse them with water to cut the sodium content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.
I love this salad for so many reasons. It combines some of my favourite flavours such as lemon, fresh mint, and garlic into one delicious dish! This salad is a complete balanced meal on its own, but also makes a great side dish to serve with grilled seafood or chicken.
Roasted Vegetable Salad
with Goat Cheese and Bulgur
(high fibre, vegetarian, whole grain)
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Recipe Makes: 8 servings Prep Time: 30 minutes Cook Time: 15-20 minutes Total Time: 45 minutes |
Nutrition Information per 250 g serving Recipe makes 8 servings. 
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INGREDIENTS
1 cup (250 mL) medium grind bulgur
400 g can chickpeas, drained and rinsed well
1-2 Tbsp (15-30 mL) olive oil
300 g (1 medium sized) zucchini, sliced in half rounds
300 g small cherry tomatoes, halved
1 red bell pepper, chopped roughly
1 red onion, diced
2 cloves of garlic, minced
large handful of mint leaves, washed and chopped
100g goat cheese, crumbled
Dressing
125 ml olive oil
3 Tbsp lemon juice
2 large garlic cloves, finely chopped
2 Tbsp chopped fresh mint
½ tsp (2.5 mL) sugar
1 cup (250 mL) medium grind bulgur
400 g can chickpeas, drained and rinsed well
1-2 Tbsp (15-30 mL) olive oil
300 g (1 medium sized) zucchini, sliced in half rounds
300 g small cherry tomatoes, halved
1 red bell pepper, chopped roughly
1 red onion, diced
2 cloves of garlic, minced
large handful of mint leaves, washed and chopped
100g goat cheese, crumbled
Dressing
125 ml olive oil
3 Tbsp lemon juice
2 large garlic cloves, finely chopped
2 Tbsp chopped fresh mint
½ tsp (2.5 mL) sugar
INSTRUCTIONS
1. Pre-heat oven to 350 degrees F (180 C with fan). On a baking sheet lined with parchement paper, toss zucchini, tomatoes, red pepper, onion and garlic in olive oil. Sprinkle with salt and pepper. Roast for 15-20 minutes.
2. While your veggies are in the oven, prepare the bulgur. Combine bulgur, 1 1/2 cups (375 mL) water, pinch of salt, and a drizzle of oil in a saucepan. Bring to a simmer, then cover and cook over low heat until tender, about 12 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork.
3. Transfer cooked bulgur to a bowl, fluff up with a fork, stir in the chickpeas, fresh chopped mint, and follow with half the dressing. Mix well and pile on to a large serving dish.
4. Top the bulgur with roasted vegetables. Drizzle the remaining half of dressing over everything. Crumble goat cheese over the top. Enjoy warm or cover and put in the fridge to have as an al fresco dinner later.
Enjoy!
1. Pre-heat oven to 350 degrees F (180 C with fan). On a baking sheet lined with parchement paper, toss zucchini, tomatoes, red pepper, onion and garlic in olive oil. Sprinkle with salt and pepper. Roast for 15-20 minutes.
2. While your veggies are in the oven, prepare the bulgur. Combine bulgur, 1 1/2 cups (375 mL) water, pinch of salt, and a drizzle of oil in a saucepan. Bring to a simmer, then cover and cook over low heat until tender, about 12 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork.
3. Transfer cooked bulgur to a bowl, fluff up with a fork, stir in the chickpeas, fresh chopped mint, and follow with half the dressing. Mix well and pile on to a large serving dish.
4. Top the bulgur with roasted vegetables. Drizzle the remaining half of dressing over everything. Crumble goat cheese over the top. Enjoy warm or cover and put in the fridge to have as an al fresco dinner later.
Enjoy!
