100g Pumpkin – diced into 1.5m cubes
2 x 1.5cm thick Eggplant rounds – diced into 1.5cm cubes
1 medium Zucchini – sliced into .5cm thick slivers
1/2 small Red Capsicum – sliced
1 small Red Onion – cut into wedges
Olive Oil Spray
1/2 cup dry Bulgar – (I used Pure Earth – available at Herdsman Fresh, CHURCHLANDS)
1 cup salt reduced Chicken or Vegetable stock
1/4 of 200g tub low calorie natural yoghurt (I used Brownes Light Natural flavour)
1 teaspoon Lemon Juice
Cook Bulgar according to packet directions with beef stock. Simmer for around 20-25 minutes until al dente.
Place the eggplant and pumpkin in the microwave for approximately 3 minutes or until softened.
Add the capsicum and coat with seasoning. Spray fry pan with Olive Oil (lightly) and add eggplant, pumpkin and capsicum mix. Toss until crispy around the edges.
Coat the zucchini in seasoning. Lay flat in a griddle pan and chargrill along with capsicum slices and onion wedges.
To serve place the bulgar at the base and layer the zucchini on top followed by the eggplant mix.
Dollop yoghurt and herbs on top.
You can switch out the Bulgar for Couscous or Quinoa. Couscous is easy and quick but more calories. Soak the Bulgar first to help it cook more quickly.
Bulgar is sometimes referred to as Cracked Wheat.