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Sponsored by: Riverford Organic Vegetables
Bulgur Wheat, Courgette With Broad Bean Salad
| Published: 27th June 2011 09:52 |
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Serves: 4 people
Ingredients
- 1 small onion, finely chopped
- 2-3 courgettes (400-500g) finely sliced
- 2 cloves garlic, chopped
- 200-300g shelled broad beans (about 500-800g weight with pods)
- 200g bulgur wheat
- 350-400ml hot vegetable or chicken stock
- 2 tbsp olive oil + 1 tbsp for courgettes + 1 tbsp for dressing
- juice of ½-1 lemon, to taste
- handful mint or parsley leaves, roughly chopped
Instruction
- Sweat the onion in the 2 tbsp oil until soft. Add the bulgur wheat and fry for about 2 mins more, then carefully add the hot stock and stir well. Turn the heat to low, partially cover the pan and leave to simmer for 15 mins or so, stirring occasionally until cooked. Meanwhile, fry the sliced courgettes and chopped garlic in another pan in 1 tbsp olive oil on a medium heat, stirring occasionally.
- The courgettes are ready when they are tender and lightly caramelised. In a third, small pan cover the shelled broad beans with water, bring to the boil and simmer for 3 mins or until the beans are cooked. Drain into a sieve or colander and run the beans under cold water. If you have time, pop the beans out of their skins (make a small cut in the skin using your fingernail and squeeze gently).
- This takes a few mins but produces tender, bright green beans. When the bulgur wheat, courgettes and beans are all ready (bulgur and veg can wait around for 10-20 mins or so without spoiling), combine them and add another tbsp olive oil, the lemon juice to taste, the mint or parsley, salt and plenty of ground black pepper.
Courtesy of http://www.riverfordsacrewell.co.uk/
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