Spinach, feta, cashew nut and bulgar wheat pilau

Author: Sally Travis

Photographer: Joanna Wickham

Serves: 4 (Plus leftovers to make lunch x 1 serve)

Time to make: 20 mins

Ingredients

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1 tablespoon olive oil

1 onion, finely chopped

1 teaspoon cumin seeds

⅔ cup cashew nuts

2 ½ cups bulgar wheat

1 teaspoon ground coriandercilantroX

1 pinch chilli flakes

2 cups vegetable stock

3 large handfuls spinach, chopped

100g feta cheese, chopped into small cubes

salt and freshly ground pepper

plain unsweetened yoghurt to serve

Instructions

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1 Heat oil in a large saucepan over a medium heat. Add onion and gently fry for 3-4 minutes. Pour in cumin seeds and stir around the pan to release the flavour. Add cashew nuts and fry for 2 minutes until starting to brown. Pour in bulgar wheat, ground coriander and chilli flakes and stir for 2-3 minutes until bulgar starts to toast.

2 Reduce heat, pour in stock and simmer for 4-5 minutes, stirring occasionally, making sure bulgar doesn't stick.

3 Once all stock is absorbed and bulgar is soft and fluffy, remove pan from heat and stir in spinach. Season to taste. Add feta and lightly combine. Serve with a dollop of plain yoghurt.

Variations

Turn it into lunch: Slice open 2 mini wholemeal pita bread pockets and spread each with 1 tablespoon hummus. Add 1/2 cup leftover pilau to each with a few slices of cucumber.

Nutrition Info (per serve)

Calories 424 cal

Kilojoules 1775 kJ

Protein 16.4 g

Total fat 18.2 g

Saturated fat 5.2 g

Carbohydrates 47.8 g

Sugar 5.5 g

Dietary fibre 13.9 g

Sodium 655 mg

Calcium 175 mg

Iron 5 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.