About this recipe:Bulghur wheat, tomatoes, basil cooked in stock and served fresh off the stove. Vegetarians will love this treat! Add mirchi to make it spicy.
200g bulghur wheat
2 tbsp olive or sunflower oil
3 onions, thinly sliced
1 garlic clove, finely chopped
350ml low-sodium vegetable stock
350ml low-sodium tomato juice
1 tomato, coarsely chopped
2 tbsp chopped fresh basil or 1 tbsp dried basil
pepper to taste
Directions 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 pulao for lunch, with a mixed salad and some fresh fruit to follow. *Make this dish spicy by adding 1 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.