Waitrose and Partners
Bulgur wheat with sweet potatoes, chilli & coriander

Bulgur wheat with sweet potatoes, chilli & coriander

Diana Henry's simple grain dish is easy to make and is guaranteed to be a hit. Make it even easier by leaving out the potatoes and increasing the amount of bulgur. 

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VeganVegetarianHealthyLow in saturated fatSource of fibre5 plant varieties
  • Serves6
  • CourseMain meal
  • Prepare10 mins
  • Cook25 mins
  • Total time35 mins

Ingredients

  • 2 sweet potatoes, peeled and cut into chunks
  • 3½ tbsp olive oil
  • ½ tbsp white balsamic vinegar
  • 1½ onions, ½ finely chopped, 1 finely sliced
  • 2 clove/s garlic, grated to a purée
  • 1 red chilli, halved, deseeded and finely sliced
  • 200g bulgar wheat
  • 400ml fresh vegetable stock
  • 1 tsp caster sugar
  • ½ lemon, juice
  • 2 tbsp pistachio kernels, chopped
  • ½ x 25g pack coriander, leaves only, roughly chopped

Method

  1. Preheat the oven to 200ºC, gas mark 6. Toss the sweet potatoes in a bowl with 1 tbsp oil and the balsamic. Season. Tip into a medium roasting tin and cook for 20-25 minutes until tender, stirring half way to ensure the cubes are coloured on all sides. Cover to keep warm.

  2. Heat 1 tbsp oil in a medium saucepan and fry the chopped onion over a medium heat for 3-4 minutes or until golden, then add the garlic and chilli and cook for a few minutes more. Add the bulgur wheat and vegetable stock. Bring to the boil, then immediately turn the heat right down, season, cover with a lid, pull off the heat and leave for 15 minutes.

  3. Meanwhile, heat the remaining oil in a frying pan over a medium heat and cook the sliced onions until golden brown, 4-5 minutes. Season and add the sugar. Add the lemon juice when the sugar begins to caramelise.

  4. Toss the bulgur in a warm bowl with the sweet potatoes, pistachios and coriander. Check the seasoning, then scatter the onions on top and serve.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,261kJ/ 300kcals

Fat

9.9g

Saturated Fat

1.5g

Carbohydrates

44g

Sugars

12g

Fibre

7.3g

Protein

5.6g

Salt

0.2g

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