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Bulgar wheat with cranberries and toasted almonds

Nutritional Info
Calories250
Fat3.13g
Saturates1.04g
Total Sugar2.6g

You really need to try bulgur wheat: it's so versatile and a great alternative to rice.

Bulgur wheat cranberries and toasted almondsYou 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 tumeric
  • 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.

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