Delicious and healthy, this recipe is packed with micronutrients, fibre and proteins. 

Perfect for a springtime lunch or dinner, this bulgar wheat bowl is packed with flavour thanks to the abundance of fresh green herbs, vegetables and salted lemon yoghurt. 

Being mindful with cooking means thinking about recipes that can be eaten over a few days or that can incorporate leftovers. In this recipe I use slow roasted confit rainbow carrots, but you can add any leftover vegetables – this would be delicious with broccoli, courgette or corn, for example. You can also eat it as a side with falafel, fish or chicken making it incredibly versatile. 

By cooking the vegetables low and slow in an aromatic oil-based marinade you ensure maximum flavour. The addition of yoghurt increases the protein numbers (perfect for the gym-goers among us), while the fresh herb dressing packs a micronutrient punch. 

To serve you combine bulgar wheat, carrots, herb dressing and salted lemon yoghurt, but if you store each component separately in the refrigerator you can enjoy this dish for up to four days. 

Good to know: this recipe is a zero-waste recipe for multiple reasons. First, we use the greens of the carrots in the herb dressing. Second, we re-use the oil from the confit carrots as a base for the dressing. Third, we use the lemon juice out of a jar of preserved lemons. As this juice contains lots of flavour, it would be a shame to pour it away - and in this recipe it really brings out all of the other flavours.  

Cooking time: 30 min (+ 60 min waiting) 

Serves: 2 

Ingredients:  

- 500 g rainbow carrots (around 6) 

- 200 ml olive oil  

- 200 ml water 

- 1 vegetable bouillon cube 

- 1 tsp salt 

- 1 tsp pepper 

- 1 preserved lemon (skin) 

- 150 g Greek yoghurt 

- 150 g bulgar 

- 200 g frozen green peas 

- 1 cucumber 

- 200 g radishes 

- 5 tbsp preserved lemon juice (out of the jar) 

- 2 tbsp mayonnaise 

- 15 g fresh dill 

- 15 g fresh mint 

- 15 g fresh parsley 

Steps:  

1. Preheat the oven to 150°C. Trim the carrot greens and keep them separate. Lightly peel the carrots but keep them whole. Place the carrots in a deep baking dish. Add the olive oil, water, the vegetable bouillon cube, salt and pepper. Cover the dish with aluminum foil and place for 1.5 hours in the oven. The carrots are ready when they are tender but still hold their shape. Test with a fork.
2. Meanwhile, make the salted lemon yoghurt. Cut the skin of the preserved lemon in very small pieces and mix the Greek yoghurt. Set aside. 
3. Cook the bulgar according to the instructions on the package (make sure to salt the boiling water). Drain and give the bulgar a quick rinse under cold running water. Transfer to a large mixing bowl. Defrost the green peas and add them too. Cut the cucumber and the radishes in small pieces, add as well. Add the preserved lemon juice and the mayonnaise and mix everything together.
4. Now chop the dill, mint, parsley and the carrot greens as finely as possible and mix together in a bowl (it might seem a lot, but it’s needed). Add half of the herbs to the bowl with the bulgar and mix. Add the other half to a smaller mixing bowl and add the remaining liquid from the oven dish. Taste and season with a pinch of salt and pepper.
5. Divide the bulgur over plates and add some of the confit carrots on top. Spoon some of the lemon yogurt over first, followed by a bit of the herb dressing.