If you’re looking to make a change to your “normal salad”, for a “posh salad” to impress guests, or just a new kind of side dish to perk up all manner of mid-week meals, here’s a new go-to for you. It’s also perfect as a lighter alternative to potato salad as your BBQ accompaniment, or to rice in your burrito. I love it cold, but you could also serve it hot, pepped up with some chicken pieces as a comforting bowl meal for lunch or dinner. That said, bulgur alone is a great source of plant-based protein, therefore even without the addition of meat it can make the basis of a meal for vegetarians and vegans. If that wasn’t enough, bulgur is also much lower in saturated fat than regular refined carbohydrates, and is high in fibre as well as a multitude of nutrients like iron, magnesium and potassium. And that’s why I put “miraculous” in it’s name.
This recipe makes enough for a generous side dish for 4 people or, as I highly suggest, to be put in a container and kept in the fridge for your use as desired throughout the week.
- Olive oil
- Shallot – 3 small or 1 large banana shallot
- Curry powder – 2 heaped tablespoons
- Bulgur wheat – 100g
- Quinoa / other mixed grain of choice – 100g
- Carrot, grated – 3 medium sized
- Vegetable stock or water – at least 1 pint
- Sultanas or raisins – 100g
- Flaked almonds, toasted – 100g
- Red kidney beans, cooked – 250g
- Caraway seeds – 1 teaspoon
- Black pepper
Preparation: Grate carrots. Toast almonds by placing in a hot frying pan and turning with a spatula until browned. If using canned kidney beans, rinse and drain, or otherwise cook and drain. Slice shallots into coarse rings.
- Heat a generous glug of olive oil in a large saucepan. Add the shallots and cook slowly and gently for about 10 minutes until soft.
- Add one tablespoon of the curry powder, mix well and cook a further 5 minutes.
- Add the bulgur and quinoa, and stir well to coat in the oil and curry powder.
- Add the rest of the curry powder, the caraway seed and season with black pepper. Pour over stock to cover, mix well and bring to boil.
- Add all the liquid into the pan and simmer gently with the lid on for about 10 minutes, or until the grains are softening.
- Stir in the grated carrot, the sultanas and kidney beans and continue to cook for a further 10 minutes until everything is soft. You may need to top it up with liquid if it is dry before it is cooked (be careful not to add too much extra as the final consistency should be rather dense and sticky).
- When everything is soft and all the liquid is absorbed, transfer to a bowl and let cool before serving, or store in a plastic container in the fridge.