Orange-scented bulgar pilaf

Author: HFG staff

Photographer: HFG staff

Try this vegan pilaf, full of Middle Eastern flavours and high in iron.

Serves: 4

Time to make: 20 mins , plus 15-20 standing

Hands-on time: 10 mins

Ingredients

More weights & measures

2 red onions, sliced into rings
2 medium fennel bulbs, prepared as above
2 tablespoon olive oil
2 cups bulgar wheat
zest and juice of 2 oranges, juice made up to 2½ cups with water
handful (about 1/4 cup) each of green and black olives
½ cup toasted almonds, chopped
flatleaf parsley, roughly chopped, to garnish

Instructions

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1 Sauté the onion and fennel in the oil for 10 min until both are tender to the point of a knife. Stir in the bulgar wheat, the orange zest and diluted juice.

2 Bring to the boil, then take off the heat and leave to stand, covered, for 15 min or until the bulgar wheat is fluffy and tender.

3 Stir in the olives and almonds and season with black pepper. Serve garnished with the parsley.

HFG tip

Almonds are a super performer for protecting you against heart disease – they’re low in saturated fat and rich in calcium and magnesium. Try having three to six a day to reap the benefits.

Nutrition Info (per serve)

Calories 454 cal

Kilojoules 1900 kJ

Protein 11.7 g

Total fat 16.2 g

Saturated fat 1.7 g

Carbohydrates 67.2 g

Sugar 7.8 g

Dietary fibre 5.2 g

Sodium 473 mg

Calcium 112 mg

Iron 4.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.