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1
Cover bulgur wheat with cold water in a saucepan, partially cover pan with lid, bring water/wheat to boil and then simmer for approximately 10 minutes or until cooked (wheat should have a plump, soft but slightly chewy consistency, take care that the water does not boil over the pan or the wheat will go everywhere!).
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2
Drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
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3
Wash and slice courgette, carrot and 1/2 the onion fairly thinly, chop pepper and mushrooms a little more chunkily (i like my pepper slightly crunchy, but prepare according to your taste).
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4
Mix veggies on a baking tray with 1 tsp oil, 1 tsp herbs, paprika and salt (this can be ommitted if you're watching your salt intake, the flavour of the veggies is still yummy).
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5
Grill vegetables under a moderately high grill until browned at the edges/cooked to your taste, remembering to turn after about 5-10 minutes to ensure cooking on both sides, set aside to cool.
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6
Chop the other 1/2 onion and the garlic clove, blend can tomatoes in a food processor (alternatively you could buy passata, or concentrated tomato juice); mix with onion, 1 tsp herbs, pinch black pepper, garlic and 1tsp olive oil in a saucepan.
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7
Cover with a pan-lid and simmer tomato sauce over a low heat for 10-15 minutes, until the liquid has reduced by about 1/3- it should be a relatively runny paste (alternatively you can microwave the sauce in a bowl, covered with microwave cling-film, for approximately 3 minutes on a high setting, followed by another three on a medium setting), set aside to cool.
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8
To the cooled bulgur wheat, add the linseeds and mixed pine nuts/pumpkin and sunflower seeds; mix the cooled sauce with the cooled vegetables, toss into the wheat/seeds.
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9
Enjoy, (or store in an airtight container in the fridge and eat within two days).
