Bulgur wheat pilaf with nuts and seeds

    30 min

    Although high in fat, nuts and seeds are extremely nutritious, and just a handful gives a satisfying crunch to this pilaf.

    3 people made this

    Serves: 4 

    • 150 g (5½ oz) onions, thinly sliced
    • 800 ml (1 pint 9 fl oz) vegetable stock
    • 300 g (10½ oz) bulgur wheat
    • 25 g (1 oz) unsalted, raw cashew nuts
    • 25 g (1 oz) pumpkin seeds
    • 1 tablespoon sesame seeds
    • 1 pomegranate, or 1 dessert apple, or 6 apricots
    • 2 tablespoons chopped fresh mint
    • Salt and black pepper
    • To garnish: sprigs of fresh mint

    Prep:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Sauté the onions in 2 tablespoons of the stock over a medium-high heat for 2-3 minutes, stirring occasionally, until the onions have softened and the liquid evaporated. Heat the grill to high.
    2. Stir the bulgur wheat and the remaining stock into the pan and bring to the boil. Then cover and simmer gently over a low heat, stirring occasionally, for 12-15 minutes until the bulgur is tender and the liquid has been absorbed.
    3. Meanwhile, toast the cashew nuts under the grill for 30 seconds, or until they are golden. Place the pumpkin and sesame seeds in a small frying pan and dry-fry them for 3-5 seconds over a high heat shaking the pan until the seeds begin to pop. Stir all the nuts and seeds into the bulgur wheat.
    4. Cut the pomegranate into quarters and scoop the seeds and juice into the bulgur wheat. If pomegranates are not available, add chopped apple or apricots instead. Stir in the mint and adjust the seasoning to taste. Serve hot or at room temperature, garnished with sprigs of mint.


    for a fresh, raw salad, place 200 g (7 oz) of bulgur wheat in a large bowl and cover it with boiling water. Leave it to soften and swell for 30 minutes, then drain and squeeze out the excess water. Stir in 4-6 diced tomatoes, ½ diced cucumber, 1 crushed garlic clove and 6-8 tablespoons of chopped, fresh mint and parsley. Dress with 3 tablespoons of lemon juice and 2 tablespoons of olive oil. This has only 7 g of fat (1 g saturated) per serving.

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    Something else. I added some king prawns poached in coconut milk, chilli and lime to complement this very tasty dish.  -  27 Jul 2009