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Veggie harissa ragu with bulgur wheat recipe

3 ratings

We've used a meat-free mince spiked with harissa paste to make a rich veggie ragu, served on top of a bed of bulgur wheat to continue the Middle Eastern-inspired theme. An interesting and budget-friendly family dinner. See method

Serves 4
Takes 35 mins
499 calories / serving
Freezable
Healthy
Vegetarian

Ingredients

1½ tbsp olive oil
454g pack frozen meat-free mince
1 red onion, finely diced
1 red pepper, finely diced
2 garlic cloves, crushed
1 red chilli, finely diced, deseeded, if you like
2 tbsp tomato purée
45g harissa paste
400g tin chopped tomatoes
½ vegetable stock pot, made up to 350ml
pinch of caster sugar
250g bulgur wheat
3 spring onions, trimmed and thinly sliced
15g fresh parsley, chopped
50g low-fat natural yogurt

2 of your 5-a-day and low in fat

Each serving contains

Energy
2105kj
499kcal 25%
Fat
10g 14%
Saturates
2g 9%
Sugars
15g 17%
Salt
1.7g 28%

of the reference intake
Carbohydrate 68.2g Protein 29.9g Fibre 9.3g

Method

Heat 1 tbsp oil in a frying pan over a medium-high heat and fry the frozen mince for 7-8 mins until golden. Remove, set aside, then add the remaining 1⁄2 tbsp oil to the pan with the onion and pepper. Cook, stirring often, for 5-6 mins until golden brown and softened, then add the garlic, chilli, tomato purée and harissa paste. Cook for 2 mins or until aromatic.
Return the mince to the pan along with the tinned tomatoes, stock and a pinch of sugar; season with black pepper. Bring to a simmer, then cook over a low-medium heat for 15-18 mins until thickened.
Meanwhile, add the bulgur wheat to a lidded saucepan with 500ml water and some seasoning. Cover, bring to a boil, then reduce to low. Simmer for 10-12 mins until all the water has been absorbed. Remove from the heat and leave to stand for 5 mins.
Stir most of the spring onions through the bulgur wheat and most of the parsley through the sauce. Divide the bulgur wheat and sauce between bowls, then top with the yogurt, remaining spring onions and parsley.

Tip: Swap the natural yogurt for a dairy-free alternative to make this dish completely vegan.

Freezing and defrosting guidelines

Freeze mince mixture only. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Vegetarian recipes