Carrot and butter bean bulgur pilaf with feta
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 4
This filling vegetarian bulgur wheat pilaf is packed with flavours and textures. It can be ready in 30 minutes, too.
Each serving provides 641 kcal, 21.2g protein, 73.2g carbohydrate (of which 11.8g sugars), 25.7g fat (of which 6.7g saturates), 16g fibre and 3.32g salt.
Ingredients
- 1 tbsp olive oil
- 1 large onion, thinly sliced
- 2 large garlic cloves, crushed
- 3 fresh thyme sprigs, leaves only
- 2 fresh rosemary sprigs, needles only, finely chopped
- 1 tsp coriander seeds
- 1 tsp fennel seeds
- 1 tsp cumin seeds
- 400g/14oz carrots, thinly sliced
- 300g/10½oz bulgur wheat
- 850ml/1½ pint hot vegetable stock
- 400g tin butter beans, drained
For the pine nut crumb
- 50g/1¾oz pine nuts
- 1 tsp coriander seeds
- 1 tsp fennel seeds
- 1 tsp cumin seeds
- 1 tsp good-quality sea salt
To serve
Method
Preheat the oven 200C/180C Fan/Gas 6.
Heat the oil in a lidded ovenproof pan over a medium heat. When hot, add the onion, garlic and a pinch of salt, then fry for 5–6 minutes until the onion softens and starts to caramelise.
Meanwhile, put the thyme, rosemary, coriander seeds, fennel seeds and cumin seeds into a pestle and mortar and grind to a coarse powder. Add the spices to the pan and fry for 2 minutes, stirring continuously to prevent burning.
Once the spices are fragrant and starting to pop from the heat, add the carrot slices and stir. Pour in the bulgur wheat followed by the hot stock and butter beans. Stir well. Bring everything to the boil before placing on the lid and transferring to the oven. Bake for 20 minutes, stirring halfway through.
Meanwhile, to make the pine nut crumb, place the pine nuts, coriander, fennel and cumin seeds in a small dry frying pan and toast over a low heat for 3–4 minutes until the spices are aromatic and the pine nuts are golden. Tip into a pestle and mortar and lightly grind everything together to form a coarse crumb. Sprinkle in the sea salt and stir together. Set aside until ready to use.
After 20 minutes, remove the pilaf from the oven and give it a good stir. Crumble over the feta, drizzle with oil and sprinkle over the pine nut crumb. Finish with a scattering of fresh thyme leaves.
