- 2 large cups medium or large cut burghul (not the super fine one)
- 1 tin can boiled chickpeas (optional)
- 1 large white onion
- 1 tin chopped tomatoes
- 1 small packet tomato paste
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 tablespoon of salt
Since I was a child, this amazing ingredient has been a staple on the dinner table. Every week, my mum would cook it in a different way, either with boiled chickpeas and chicken, baked “Kibbeh” or simply sprinkled on homemade Tabbouleh. I’ve always loved it, but it’s not until years later that I discovered its fantastic benefits.
The mysterious ingredient in question is burghul (or bulgur), a kind of cracked wheat that ranks highly on the superfood scale. Packed full of fibre, protein, vitamins and minerals, but ranking low on the glycemic scale, it's taking the world of healthy eating by storm. It also doesn't bloat you, which is amazing.
Here's how to make a super simple burghul dish with tomatoes.
Assemble your ingredients.
Place the burghul in a sifter.
Wash the burghul with tap water for a couple of minutes to remove the dust, then put aside.
Chop the onion.
Place a large pot on a high heat. Add the olive oil and let it warm.
Add the chopped onion and let it simmer for two minutes on a medium heat.
Add the chopped tomatoes, tomato paste, and cumin powder. Throw in a small cup of boiling water and mix it all together on medium heat for one minute.
Add the burghul to the mix and stir for a few seconds (you can also add salt to taste).
Add two large cups of boiling water to the mix or until it’s completely immersed in liquid. Cover the pot and cook for a further 10 minutes on low heat.
Add the chickpeas and cook for another 10 minutes. Keep an eye on the water level and add a little bit more if it evaporates before the burghul is done. Don’t add too much water, though, you're looking to cook it the same way you would rice.
The finished bughul should look fluffy and dry. Dish out and enjoy this healthy nutritious meal. Top tip: it’s best served with sour Greek yogurt on the side.
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