Spiced bulgar wheat

Spiced bulgar wheat

A filling veggie dish to keep up your energy levels.

By , 21 September 2015

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Spiced bulgar wheat
  • 25 Mins
  • Serves: 4
  • Price: £1.15 per serving
Nutritional Info
Each 284g serving contains

  • Energy

    2010KJ

    480KCAL

    24%

  • Fat

    18.9g

    med

    27%

  • Saturates

    3.2g

    low

    16%

  • Sugars

    8.3g

    low

    9%

  • Salt

    0.3g

    low

    5%
of your reference intake.
Typical energy values per 100g: 708kJ/169kcal.
Ingredients
  • 400g can Asda Chickpeas, rinsed and drained
  • 150g frozen peas
  • 175g organic bulgar wheat
  • 1 tbsp sunflower oil
  • 1 bunch spring onions, trimmed and sliced
  • 1 red pepper, de-seeded and sliced
  • 1 green pepper, de-seeded and sliced
  • 100g unsalted cashew nuts
  • 2 tbsp Asda Extra Special Bonfire Rub
  • Fresh coriander, chopped (or flat leaf parsley)
Method

  • Put the chickpeas and peas in a pan with 225ml boiling water. Cover and simmer for 2 minutes. Remove from the heat, add the bulgar wheat, cover and set aside for 10 minutes.

  • Heat the oil in a frying pan and cook the spring onions and peppers for 3-4 minutes. Add the cashew nuts and cook, stirring, until they start to turn golden.

  • Add the bonfire rub and stir over a low heat for 2 minutes.

  • Add to the bulgar wheat and stir to mix. Heat gently, stir in the coriander or parsley if using, and serve.