Warm roast pumpkin and bulgar wheat salad with maple-glazed pork
Reviewed by our expert panelServes: 4
Time to make: 45 mins
Hands-on time: 20 mins
Total cost: $22.00 / $5.50 per serve
(at time of publication)
Ingredients
- 800g pumpkin, peeled, deseeded and cubed
- 2 tablespoons olive oil
- 1 red capsicum, sliced into long strips
- 2 red onions, peeled and cut lengthwise into quarters
- 1 cup dried bulgar wheat
- 2 tablespoons balsamic vinegar
- 2 tablespoons maple syrup or honey
- ½ cup flour
- 480g lean pork steaks
- ⅓ cup hot water
- 130g bag baby spinach
- ground black pepper
Instructions
1 Preheat oven to 200°C fan bake. Toss pumpkin in 1 tablespoon olive oil in a roasting dish and place in the oven for 10 minutes. Add capsicum and onions and bake for a further 10 minutes. Meanwhile prepare bulgar wheat according to instructions.
2 Mix balsamic and 1 tablespoon of the maple/honey together and pour on to the roasted vegetables. Toss well and bake for a further 5 minutes, remove from oven and set aside to cool slightly.
3 Meanwhile, heat a frying pan on a high heat with the remaining tablespoon of olive oil. Flour pork and cook until browned and cooked through. Add remaining1 tablespoon maple syrup and 1/3 cup of hot water to the pork and cook until it is glazed and sticky. Remove from the pan and set aside.
4 Place spinach leaves, roasted vegetables and bulgar wheat into a large bowl and toss together gently. Season with plenty of cracked pepper and serve alongside the pork.
Variations
- Make it gluten free: Use buckwheat or quinoa instead of bulgar wheat.
- Make it low FODMAP: Replace onion with green part of spring onion and bulgar wheat with quinoa. Use maple syrup instead of honey.
Nutrition Info (per serve)
-
Calories 476cal
-
Kilojoules 1990kJ
-
Protein 20g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 70g
-
–Sugars 22g
-
Dietary fibre 13g
-
Sodium 600mg
-
Calcium 210mg
-
Iron 10mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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