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Orange-scented bulgur pilaf

Serves 4

Prep Time 10 min

Cooking Time 10 min + standing

Ingredients

  • 2 red onions, sliced into rings
  • 2 medium fennel bulbs, prepared as above
  • 2tbsp olive oil
  • 300g bulgur wheat
  • Zest and juice of 2 oranges, juice made up to 600ml with water
  • Handful (about 40g) each of green and black olives
  • 50g toasted almonds, chopped
  • Flatleaf parsley, roughly chopped, to garnish

Method

    1.  Sauté the onion and fennel in the oil for 10 min until both are tender to the point of a knife. Stir in the bulgur wheat, the orange zest and diluted juice.
    2.  Bring to the boil, then take off the heat and leave to stand, covered, for 15 min or until the bulgur wheat is fluffy and tender.
    3.  Stir in the olives and almonds and season with black pepper. Serve garnished with the parsley.

Star ingredient: Almonds are a super performer for protecting you against heart disease – they’re low in saturated fat and rich in calcium and magnesium. You only need three to six a day to reap the benefits.

Nutrition per serving

Read more on how we calculate nutrition.
454 11.7g 16.2g 1.7g 5.2g 7.8g 1.2g 112mg 67.2g 4.8mg

Comments (1)

  1. Josie Neeve

    This is a lovely dish, fragrant with fresh light flavours. The nuts and olives add a lovely textural contrast. The left overs tasted just as good the next day. Filling and Easy to make so it is likely to become a regular meal with us.

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