Healthier lamb and spinach bulgur wheat pilaf
Published: December 21, 2015 at 10:33 AM
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Serves 6
A little effort
Total time: 30 mins
A star rating of 5 out of 5.1 ratingRate
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This lighter lamb and spinach bulgur wheat pilaf is ready in 30 minutes and packed full of flavour. We love a one pot - saves on washing up!
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Ingredients
Nutrition
-
2 onions
sliced
-
oil
for frying
-
300g lean lamb leg (about 2 steaks)
all fat removed and sliced
-
2 tsp ground cumin
-
4 pods cardamom
crushed
-
400g bulgur wheat
-
800ml chicken stock
-
200g spinach
large stalks discarded and roughly chopped
-
fat-free yogurt
to serve
Nutrition: per serving
- kcal360
- fat6.1g
- saturates1.9g
- carbs52.4g
- fibre2.4g
- protein22.7g
- salt0.5g
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Method
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step 1
Fry the onions in 1 tsp oil and a pinch of salt in a non-stick pan for 10 minutes, until they’re turning golden and caramelised, then add the lamb and fry for 5 minutes, until brown all over. Add the spices and fry for another minute before adding the bulgur wheat. Stir, then add the stock and spinach and stir until wilted. Season and cover. Simmer on a very low heat for 8 minutes until the stock has been absorbed and the bulgur wheat is tender (add a splash more stock if the bulgar is sticking but not quite cooked through). Season with lots of black pepper. Serve with a dollop of yogurt, if you like.
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