Vegetable Bulgur Pilaf

• 份量: 4
• 活動時間: 10 mins
• 總時間: 45-60 mins

食材

⁃ 350g / 2 cups of coarse organic bulgur wheat, rinsed and drained

⁃ 2 medium onions, finely chopped

⁃ 1 green bell pepper, diced

⁃ 15 ml / 1 tablespoon olive oil

⁃ 30 ml / 2 tablespoons butter

⁃ 400g / 14oz can of chopped tomatoes

⁃ 400-600ml hot vegetable/chicken stock

⁃ salt – to taste

- spice selection: ground cumin, coriander, cardamom, cinnamon, saffron

⁃ freshly ground black pepper

⁃ fresh coriander for garnish

步驟

Take a large steel / cast iron pan. (Pan must have lid)

Turn heat up to medium. Add oil and butter. Wait until butter melts and starts bubbling.

Turn heat down a notch and add onions (+ salt). Allow to simmer for 8-12 minutes, or until desirably soft. Midway through, add selection of spices to allow the onions to bloom.

Once onions soft, add green pepper and stir for a minute. Then add chopped tomatoes. Turn heat up to medium-high to bring tomatoes to a simmer.

As soon as simmering begins, add stock, more salt and bulgur wheat. Stir the mixture ONCE, then cover pan with lid and turn heat down to low. Allow all stock to be absorbed, without ever stirring (1). Check occasionally to prevent burning (although mild charring on the bottom is tasty). This takes around 15-20 minutes.

Once stock has evaporated, turn off heat and cover the wheat with a few sheets of kitchen roll. Leave for 15 minutes. Serve (with or without kitchen roll).

筆記

(1) not stirring allows air tunnels to emerge in the wheat mixture as the stock evaporates. This method leaves the wheat with plenty of moisture, but without becoming either dry or mushy.

營養

• 蛋白質: 500 kilotons