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  • Writer's pictureJanice Tracey

Bulgar Wheat Stuffed Mushrooms

Are you like me?

Do you spot something in the supermarket that you've heard someone mention, or you think looks or sounds healthy? You buy it and it sits in the cupboard for an age.

One of my latest was this Bulgar Wheat, bought a few months ago in Aldi and sitting there ever since.

Bulgar Wheat from Aldi

It was one of those weeks, a few days to payday, car insurance and car tax due (I forget September is always sore on the bank balance), so trying to make nutricious meals from the fridge, freezer and cupboard. Necessity drives Creativity someone must have said.



Bulgar Wheat,

Jar Roasted Red Peppers,

Jar Black Olives


Bag of Frozen Peas,



4 Cherry tomatoes

3 large flat mushrooms


I cooked the bulgar according to the instructions on the pack but replaced water with Carols Stock Market Chicken Stock.

I'm a brand ambassador for this company because it:
a) is local;
b) is run by a woman;
c) uses good quality, mostly local, organic and/or free range ingredients

Meanwhile, in a separate frying pan, I sauteed the chopped onion, threw in a handful or two of frozen peas, chopped the roasted red peppers, tomatoes and olives and threw them in. Plenty black pepper and some dried herbs (dried portugese thyme).

I tipped the cooked bulgar into the frying pan, another couple spoonfuls of stock and let it all simmer for a few minutes.

Next I piled the mix on top of the mushrooms with a few sprinkles of grated cheese, and baked for about 15-20 minutes in a medium oven. Served with the remaining buglar mix and some salad.

It's a shame I'm not a better photographer, because this mix tasted amazing.

Make this to suit what you have in the cupboards. For example, stuff peppers instead of mushrooms, use leeks and bacon, or whatever vegetables you happen to have.

Last but not least I decided to check the nutrient content of Bulgar Wheat and the good news is that, quite by accident, I stumbled on a nutrient dense alternative to rice or pasta (if you want one).

BULGUR, 1 cup cooked BROWN RICE, long-grain, 1 cup cooked

151 calories 216 calories

0.44 gms fat 1.8 gms fat

8.2 gms fibre 3.5 gms fibre

32.8 mgms folate 7.8 mgrms folate

One of my nutritional motos is Diversity, so I love finding new nutrient dense options, I'll definately be using this again.

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