Serves 4
Calories: 328kcal
Carbs: 44g
Fat: 14g
Protein: 5g
A healthy, fragrant whole wheat burghul dish cooked in a spiced tomato stew.
INGREDIENTS
3 medium onion finely diced
3 Tbsp vegetable oil
1 cup coarse wholewheat burghul
1 plum tomato tin, blended
1/4 Tsp cinnamon
1/4 Tsp allspice
1 small pinch of white pepper
1/4 Tsp garlic powder
1/4 Tsp salt
GARNISH
Pre-fried onions
1 tomato, diced
1 Tbsp olive oil
INSTRUCTIONS
In a medium sized saucepan, over a medium-high heat, fry the onions in a little oil until they become golden brown. Add the spices, blended tomato and 1/2 cup of water.
Boil on high for about 3 minutes or until the mixture thickens into a paste.
To the same saucepan, add the wholewheat burghul. Stir the burghul so it's coated in the onion & tomato paste, then add enough water to cover the burghul by about 5 mm.
Cook on a low heat until the burghul absorbs all the water, you may need to add a little more.
Serve the burghul dish hot, garnished with the crispy onions and a little drizzle of Olive oil.
Serve with a simple garden salad & some fresh Greek yogurt.
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