Advent at Hornett Wholefoods – 2nd December

Bulgur Wheat – Like rice but twice as nice!


I’m a big fan of this grain and use it wherever I’d usually use rice.  For those on Slimming World, it’s a good substitute when you’re having an Extra Easy SP day and have to avoid carbohydrates; it’s also really filling!  It’s available in organic and non-organic types – Organic Bulgur wheat is £1.69, non-organic is £1.39, both 500g.

What is Bulgur Wheat?

Bulgur is a common ingredient in Armenian, Assyrian, Lebanese, Turkish, Middle Eastern, and Mediterranean dishes. It has a light, nutty flavour and is a cereal food made from the groats of several different wheat species, most often from durum wheat.  Bulgur can be used in pilafs, soups, bakery goods, or as stuffing.  Compared to white rice, bulgur has more fibre and protein, a lower glycemic index, and higher levels of most vitamins and minerals.

It’s also delicious hot or cold – here’s a really simple recipe:

Egg Fried Bulgur Wheat

200g Bulgur Wheat

1 red onion, finely chopped

1 pepper, roughly chopped

2 eggs, lightly beaten (leave out if making a vegan meal)

Fry’s Chicken Style strips, half a bag

A handful of frozen peas

Soy Sauce

Boil a pan of water, adding stock or salt as preferred.  When the water is boiling, add the bulgur wheat and simmer for 15-20 minutes.  Drain and rinse when cooked.

While that’s cooking, cook the onion and peppers until soft.  Add the chicken style pieces until they’ve browned.  In a separate pan, cook the eggs, stirring all the time (unless making a vegan meal, of course).  Add the eggs to the onions, peppers and chicken and include the peas as well.  Stir the bulgur wheat and sprinkle it all with soy sauce.  Serve with a curry or have it on its own for lunch.


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