Creamy Mushroom and Squash Bulgar with Sage — Sophie Burton Health Coaching

This delightful earthy dish is great to get into the seasonal flow of autumn. You can swap the bulgar for risotto or pasta, but bulgar packs a nutritional punch and keeps you feeling full for longer.

To make this vegan, simply use a vegan cream or a little flour and more vegetable stock to create a thick sauce.

Recipe Details

Serves: 2
Prep Time: 10 mins
Cook Time: 15 mins
Ready In: 25 mins
Difficulty: Easy

Meal prep storage

Best served fresh. Store in an airtight container in the fridge for up to 3 days. Reheating: Add a splash of water before reheating to maintain moisture.

Ingredients

120g bulgur wheat
300ml vegetable or chicken stock
75ml dry white wine (approx. 1/2 glass)
6 fresh sage leaves, torn
1 tsp fresh thyme (or 1/2 tsp dried)
1 tsp paprika
30g butter
300g mixed mushrooms (chanterelles, oyster, or porcini), sliced
1 white onion, finely chopped
4 cloves garlic, sliced
270g pumpkin or butternut squash, thinly sliced
60ml double cream (approx. 4 tbsp)
1 tbsp olive oil (or truffle oil)
--- Optional Topping ---
20g Parmesan cheese, grated

Method

Place a large frying pan on a medium to high heat, add some olive oil and a knob of butter, add the onions and sautéed until soft. Then add another knob of butter, mushrooms and the squash, and allow to cook for 5 minutes or so until soft and turning golden. Add the sage, thyme, paprika and garlic and let it sizzle for a few minutes before pouring in the white wine. Let the alcohol cook out and the liquid reduce by half.

Add in the bulgar, stir together before pouring in the stock. Allow it to come to the boil and then reduce the heat so it simmers away, pop the lid on and let it cook as per pack instructions, usually around 7 minutes.

Have a taste, adding pepper, and salt if needed and then stir through the cream. Give it another taste, adjust, loosen up with a little olive oil and serve. I usually grate over some parmesan too.