Bulgur is a faster, healthier alternative to rice in this tasty pilaf.
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, finely chopped
- 1 cup fine grit bulgur
- 125g can chickpeas, drained, rinsed
- 1 cup Massel salt reduced chicken style liquid stock
- 1/4 cup finely chopped oregano leaves, plus extra sprigs to serve
- 1 tablespoon lemon zest
- 1 1/2 tablespoons lemon juice
- 20g butter, chopped
- 50g feta, crumbled
Method
- Step 1Heat oil in a medium saucepan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Stir in bulgur until coated in oil. Add chickpeas and stock. Stir and bring to the boil. Cover and reduce heat to low. Cook for 10 minutes. Remove from heat. Stand for 5 minutes. Stir through chopped oregano, lemon juice and butter until butter has melted. Season. Toss through feta.
- Step 2Serve sprinkled with feta and extra oregano sprigs.
- High carb
- High fibre
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
953 kj
Energy
11.6g
Fat Total
5.3g
Saturated Fat
10.4g
Fibre
9.1g
Protein
22mg
Cholesterol
427mg
Sodium
2.9g
Carbs (sugar)
40.8g
Carbs (total)
All nutrition values are per serve
Notes
Unsuitable to freeze. Goes well with grilled lamb cutlets or loin chops or grilled fish.
- Author: Lucy Nunes
- Image credit: Guy Bailey
- Publication: Taste.com.au
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