Vitamin Wheat

This is fast, adaptable and good for using bits of veg up. Quantities here are for 2-3 meals.

2 mugs of bulgar wheat or couscous (or cooked rice)
1 small onion
1-2 cloves of garlic, sliced
A handful of chopped dried fruit (optional but things like cranberries, apricots, sultanas...)
About 10 cherry tomatoes, halved
1 apple, chopped
A slosh of cider (or water)

Other things you can add:
1 courgette, diced
1 pepper, diced
2 sticks of celery, chopped
3 handfuls Quorn chunks
a bit of cubed feta
Chickpeas

Dressing:
a glug of olive oil
juice of a lemon
handful of chopped parsley
half tsp cinnamon
half tsp cumin
half tsp sumac (optional)
half tsp advieh (optional)
chopped mint (optional)

Put the bulgar or couscous in a bowl and pour over boiling water until it is about a cm over the grains and cover with a plate for about 5-10 mins. If you are using dried fruit, add this too. Or cook the rice.

Meanwhile, cook the onions in a little oil until translucent. Add the quern here if using.

Add the garlic and other veg, a slosh of cider, and cook for about 10 mins or until they have softened and the veg (and quorn) has gone goldenish.

Tip it all into a big bowl with the grains and (add the feta now if using) and add the dressing stuff.  Stir it all up and cover for 5 mins then serve.

You can leave leftovers to go cold and have it for lunch the next day.