About this recipe:The next time you're looking for a simple, healthy dish to serve, try this nutty-tasting grain as a delicious switch from rice.
200g (7oz) bulghur wheat
2 tbsp olive or sunflower oil
3 onions, thinly sliced
1 garlic clove, finely chopped
350ml (12fl oz) low-sodium vegetable stock
350ml (12fl oz) low-sodium tomato juice
1 tomato, coarsely chopped
2 tbsp chopped fresh basil or 1 tbsp dried basil
pepper to taste
Add to shopping list
Turn this recipe into a shopping list you can print, email, view on your mobile or shop online. It's free! Powered by Whisk.com
Method Prep:15min › Cook:45min › Ready in:1hr
Place the bulghur wheat in a fine sieve and rinse under cold running water. Stir so that all the grains are well rinsed, then drain.
Heat the oil in a large nonstick frying pan. Add the onions and garlic, and sauté, stirring often, until softened and dark golden brown. Stir in the stock and tomato juice. Bring to the boil. Add the drained wheat.
Cover and simmer for 15 minutes, stirring occasionally. Stir in the tomato, basil and pepper. Simmer for a few minutes longer or until the liquid is absorbed. Serve warm.
Some more ideas
*Serve the pilaf for lunch, with a mixed salad and some fresh fruit to follow. *Make this dish spicy by adding 1 jalapeño chilli or other fresh green chilli, finely chopped, to the onions and garlic in step 2.
*Bulghur wheat, sometimes called cracked wheat, is made from whole-wheat berries, so it's high in fibre and B vitamins. *The combination of olive oil, garlic, basil and tomatoes is not only a classic Mediterranean flavouring, but is a one-two-three punch against bad health. Each ingredient contains unique nutrients that help the heart and fight disease.