I came up with this frankly brilliant dinner whilst trying to research a weight watchers friendly dish that I could feed to guests on a Friday night without violating the Geneva convention. One serving will set you back maybe 7 smart points or if you are on no count method no more than 3 of your weeklies (for the apricots) assuming you use olive oil from your daily freebie 2 tspns. Calorie counters shouldn’t go over 350 at a push I think it is free on slimming world. It is high fibre at around 18% by dry weight plus 12% protein, easy to prep and very easy to make vegan friendly if you stick to veg stock, however I must now add that I like it served alongside a chunk of roast chicken.
Boomboom Spicy Pilaf
150g bulgar wheat
600ml chicken or vegetable stock
1 heaped tsp each of garammasala, curry powder, mustard seeds, cinnamon
½ tsp dried chilli flakes or hot paprika (optional)
¼ tsp ground black pepper
1 TBspn Olive oil or coconut oil
2 red onions
4 cloves garlic
2 large carrots
4 celery sticks
10-15 dried apricots
200g fresh spinach
Fresh coriander to serve
Put the dry spices into a large sautee pan and heat gently until the aromas start to release or the mustard seeds show signs of popping! Make up your stock at this point. Turn the heat off the pan for a minute to avoid spitting then add the oil, finely chopped onions, carrots and minced garlic. Cook through for five minutes before adding the chopped celery (chuck the leaves in too if they are there). Stir in the dry buglar wheat thoroughly, add the stock, then cover and simmer for 10 minutes.
Slice the apricots in half and add these now to the pan and cook uncovered for a few more minutes until the bulgar is soft and most of the liquid absorbed. Stir in the shredded spinach right at the end and season to taste with salt and pepper.
Serve immediately topped with roughly chopped coriander.
Variations- you could add raisins or dried coconut if the mood takes you, add a dollop of natural yoghurt if you over spice it. Add some chopped chicken or turkey breast after the onions and carrots if you wish just ensure it is all cooked through before serving. Leftovers work well cold in a lunchbox too!