Broad Bean And Bulgur Pilaf

Name: Broad Bean And Bulgur Pilaf
Prep time: 15 min
Cook time: 30 min
Yield: 4-6
Cuisine: Middle Eastern

Add to recipe book

roubashahin.com.au

Mains

Broad bean and bulgur pilaf is simple to make and also the best weeknight dinner — nutritious, ready in a flash, and loaded with flavour.

PREP TIME

15 minutes

COOK TIME

30 minutes

SERVES

4-6

About this recipe

Broad bean and bulgur pilaf is simple to make and also the best weeknight dinner — nutritious, ready in a flash, and loaded with flavour. Bulgur, which is cracked wheat in Arabic, adds a nutty element to this dish, making it incredibly tasty. For a gluten-free option, you’ll love the broad bean rice pilaf version of this.

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

Ingredients

Main 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 chilli 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

Notes from Rouba

Broad beans, also known as fava beans, are an excellent source of protein and fibre. They have loads of health benefits.
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 before cutting them.

Method

Step 1.

De-string the broad beans and roughly cut them into bite-size pieces. Place in a bowl of water and set aside.

Step 2.

To make the cracked wheat, add 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 the olive oil in a non-stick pot over medium heat, add chopped onions, chilli, 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 the heat, and simmer for approximately 25-30 minutes or until the broad beans are cooked through.

Step 4.

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