Orange-scented bulgar pilaf

Author: HFG staff

Photographer: HFG staff

First published: Mar 2021

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

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 454cal

Kilojoules 1900kJ

Protein 11.7g

Total fat 16.2g

–Saturated fat 1.7g

Carbohydrates 67.2g

–Sugars 7.8g

Dietary fibre 5.2g

Sodium 473mg

Calcium 112mg

Iron 4.8mg

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.