Bulgur wheat with cranberries and toasted almonds
You 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
Per portion: 250 kcal, 12g fat, 12g protein, 49g carbohydrate
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 turmeric
Freshly ground pepper
2 tbsp dried cranberries
To serve:
3 tbsp toasted flaked almonds
1 tbsp dried cranberries
150ml Greek-style natural yogurt
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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