Recipes
Bulgar wheat with cranberries and toasted almonds
| Nutritional Info |
|---|
| Calories | 250 |
| Fat | 3.13g |
| Saturates | 1.04g |
| Total Sugar | 2.6g |
You really need to try bulgur wheat: it's so versatile and a great alternative to rice.
.jpg "Bulgur wheat cranberries and toasted almonds")
You really need to try bulgur wheat: it's so versatile and a great alternative to rice. It's nutritious, has a low glycaemic index (makes your blood sugar rise and fall slowly) and cooks quickly.
The cranberries add a festive touch - you can use fresh cranberries but note that they are a bit tart. It's important to eat a variety of protein sources when you are vegetarian so that you ensure a good quality of proteins. By serving up this dish, enriched with lentils and almonds with the roasted vegetable below, you get a good range of nutrients, as well as a delicious array of flavours.
Ingredients (Serves 4)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 1 bay leaf
- 75g brown lentils, soaked in water
- 200g bulgur wheat
- 3 tsp vegetable bouillon powder mixed with 700ml hot water
- Quarter tsp turmeric
- Freshly ground pepper
- 2 tbsp dried cranberries
Method
Heat the oil in a large pan and add the onion and bay leaf. Cook for 5 minutes until soft. Stir in the lentils and then add the bulgur wheat, stock, turmeric and black pepper.
Bring to the boil, then cover and simmer for 15-20 minutes until the lentils are soft and the water is absorbed. Stir in the cranberries and adjust the seasoning, if necessary.
Transfer to a serving dish, sprinkle with the almonds and remaining cranberries, and serve with a dollop of yogurt.