Bulgur Wheat Jollof

The first time I had bulgur wheat was in Kervan Sofrasi two or three years ago – a Turkish restaurant in North London. The way they had cooked it reminded me of jollof rice, since it was orange in colour. It was a great alternative to eating rice.

As some of you may know, making jollof rice takes a good two or three hours. Making the switch to bulgur wheat will reduce your cooking time by half, guaranteed! When I want to cook something in bulk that will last me a week, bulgur jollof is definitely in my top five choices.

You can experiment with the seasoning as it is all to taste. Feel free to include vegetables, meat or fish to your stew to add even more flavours and textures.

Serves 5

Ingredients

  • 500g bulgur wheat, washed and drained
  • 400g tinned plum tomatoes
  • 200ml water
  • 4 tbsp vegetable or sunflower oil
  • 1 scotch bonnet pepper (optional)
  • 2 tbsp tomato puree
  • 1 red bell pepper, cut into large chunks
  • 1 large onion, 1 half thinly sliced, the other half cut into large chunks
  • 2x chicken stock cubes
  • 1x shrimp stock cube
  • 2 tsp season all
  • 1 tsp minced garlic
  • 1 tsp ginger
  • 1 tsp paprika

Method

  1. In a blender, blend the plum tomatoes, onions chunks, bell pepper chunks and the scotch bonnet until smooth.
  2. Heat a large pot with the oil on a medium heat. Once hot, fry the sliced onions and minced garlic, until the onions are soft and translucent. Add the tomato puree to the pot and fry for about a minute, stirring frequently.
  3. Add the blended tomato mix into the pot and stir. Add the chicken stock cubes, shrimp stock cube, season all, ginger and paprika. The stew will start to bubble and pop at this point, so be mindful!
  4. Add the water to the pot, stir and cover, leaving the lid slightly ajar. Cook for 20-30 minutes, stirring occasionally and seasoning to taste.
  5. Once the stew has been cooked, add in the bulgur wheat. Reduce the heat to low and stir, ensuring all grains have been covered by the stew.
  6. Cover the pot with foil (shiny side facing the inside of the pot), then cover the pot with its lid.
  7. The bulgur wheat will cook in about 20 mins, during this period of time, be sure to stir frequently or else your bulgur will burn.
  8. Once the bulgur wheat has completely absorbed all of the stew and fully cooked, turn off the heat and leave to stand for 15 minutes. After this time, use a fork to separate the grains, then serve.

Roasted Chicken & Vegetables

Give your leftover vegetables some love with this flavoursome oven dish that won’t break the bank. Carrots, bell peppers, and onions are items that I always have lying around, which form the bulk of this meal. I will be trying this recipe with other vegetables such as sweet potatoes, parsnips, mushrooms, courgettes… The list goes on!

Serves 4

320 kcal per serving

Ingredients

  • 4 chicken quarters
  • 1 large red onion, cut into chunks
  • 3 bell peppers, cut into chunks
  • 8 carrots, cut into chunks
  • Juice of 2 limes
  • 1/2 tsp chilli flakes
  • 3 tbsp hoisin sauce
  • 1 tbsp soy sauce
  • 1 tbsp season-all
  • 1 tsp ground garlic
  • 1 tsp paprika
  • 1 tsp ground ginger

Method

  1. Preheat oven to 220°C (200°C fan)/ gas mark 7.
  2. In a large oven proof dish, place in the chicken quarters. Season with the season-all, garlic, paprika, ginger, soy sauce and chilli flakes.
  3. Add in the carrots and bell peppers. Spread evenly in the pan in between the chicken.
  4. Squeeze the juice of 1 lime over the chicken and vegetables, and add 2 tbsp of hoisin sauce as well.
  5. Place in the oven for 20 minutes.
  6. After the 20 minutes, take out the oven dish and turn the chicken. Add the red onion into the dish.
  7. Squeeze the juice of the remaining lime over the chicken and vegetables, and add the rest of the hoisin sauce. Adjust seasoning where necessary, then cook for a further 20 minutes.
  8. The food should now be ready to cook. Eat the chicken and vegetables on its own, or have it with a bit of rice or cous cous for an extra filling meal.

Hoisin Turkey with Rice

Perfect for a mid-week dinner where little effort is needed. This dish can be made with turkey or chicken. Thigh meat is dark and more flavoursome than white breast meat, however, it has slightly more calories and fat. I prefer to use turkey thigh fillets as it fairs well as a low fat source of protein, similar to chicken breast. On top of that, the flavour of dark meat is still there, and it’s cheaper.

Serves 3

400 kcal per serving

Ingredients

  • 500g boneless & skinless turkey thigh fillets, diced
  • 180g of rice (Basmati or long grain)
  • 100g green beans, halved
  • 1/2 courgette, chopped
  • 1 red bell pepper, chopped
  • 1 tbsp soy sauce
  • 3 tbsp hoisin sauce
  • 1 1/2 tbsp vegetable oil
  • 1/2 tsp ground garlic
  • 1/2 tsp ground ginger
  • 1 tsp 5 spice
  • 1/2 tsp chilli flakes

Method

  1. Wash rice thoroughly (at least 3 times), and cook using packet instructions.
  2. In a pan, heat the oil on a medium-high heat, then fry the turkey until browned.
  3. Add the garlic, ginger, 5 spice, and chilli flakes. Stir so that the turkey is combined with the the seasonings.
  4. Add the chopped courgette, red bell pepper, and green beans to the pan and stir. Sauté for 3 minutes.
  5. Lower the heat, and add the soy sauce and hoisin sauce. Stir and leave to simmer for 10 minutes.Check for seasoning and adjust to your taste.
  6. Serve with the rice.