Broad-bean and Bulgur Pilaf

Broad-bean and Bulgur Pilaf

Broad-bean and Bulgur Pilaf 850 567 Rouba Shahin Middle Eastern Cooking

Broad-bean and Bulgur Pilaf is simple to make and also the best weeknight dinner ready in a flash with loads of flavour.  It’s hearty, nutritious, and delicious.   Bulgur is cracked wheat in Arabic.  The addition of bulgur adds a nutty element to this dish making it incredibly tasty. For a gluten-free option, you will love the Broad-Bean Rice Pilaf version of this.

This dish is best served with yogurt or a super herb salad

broad bean and burghul pilaf

Ingredients

  • 750 grams fresh broad beans (young beans with tender stalks), or frozen broad beans
  • ¼ cup olive oil
  • 1 ½ onion diced
  • 6 garlic cloves crushed
  • 1 long fresh red chili finely diced
  • 1 bunch of coriander  chopped (approximately 1 cup)

Cracked Wheat Pilaf

  • 2 tablespoons olive oil
  • ½ onion finely diced
  • 1 cup of cracked wheat (coarse)
  • 1 ½ cup of boiling water

Cook’s Note

*Broad Beans are an excellent source of protein and fibre. They have loads of health benefits
*Broad beans are also known as Fava Beans
*You can make the cracked wheat pilaf up to two days before
*The outer skin can only be eaten in very young beans. Otherwise, it’s the seeds within the pods that you want to eat.  If the outer skin is rough, remove and use the beans only.
*If the stalks have strings, remove them prior to cutting them.

 

Step 1.  
De-string the broad beans and roughly cut them into bite-size pieces. (see Cook’s Note above for tender broad beans). Place in a bowl of water.  Set aside.

a lady de-stringing the broad beans

Step 2.
To make the cracked wheat, a
dd 2 tablespoons of olive oil to a non-stick pot, add the diced ½ an onion and sauté until softened.  Add the cracked wheat, season with salt, and stir well.  Add the boiling water, lower the heat to a simmer and cover the pot with a lid.  Simmer on low for approximately 20 minutes or until cracked wheat is cooked through.

Step 3. 
To make the broad-beans. heat olive oil in a non-stick pot over medium heat, add chopped onions, chili, and garlic, and sauté until translucent. Add the wet broad-beans (add ½ a cup of the water only if using frozen beans).  Season with salt and pepper. Cover with a lid, reduce heat, and simmer for approximately 25-30 minutes or until broad beans are cooked through.

adding broadbeans to sauteed onions

Step 4. 
Add the cooked cracked wheat pilaf followed by the chopped coriander to the broad-bean mixture and combine.

adding burghul to cooked broaadbens

broad bean and burghul pilaf

Serves 4-6

 

Why you will love this dish;

Simple and delicious
Healthy
Vegan-friendly
Loaded with flavour
Delicious

Sahtan – Enjoy In Good Health –