Spiced bulgur wheat (taken from the 10-day Gi diet)

Published on the 30th Apr, 2011 by Azmina

You may not have tried bulgur wheat before but don’t judge this till you’ve had a go. It tastes nutty, it’s filling and you can throw in some leftovers if you want to make it more substantial. You just bung everything in the pot and leave it to cook for about 15 minutes.

50 g bulgur wheat
200 mgs vegetable stock (made with 200 mls of boiling water and half a stock cube)
Mug of frozen veg
Good pinch ground turmeric
3 whole black peppercorns
One cinnamon stick, broken
Good pinch garam masala (optional)
Quarter to a half-teaspoon hot red chilli powder, to taste

To serve:

Handful of fresh mint or coriander leaves, chopped (optional)
Half fresh lime, cut into wedges

  1. Put everything into a pan.
  2. Bring back to the boil and simmer for about 12 to 15 minutes till all the water is absorbed and the veg and wheat are cooked.
  3. Stir in the fresh herbs (if using) and drizzle with lemon juice.

Nutrition Nuggets

Bulgur is whole grain, low GI and really filling. Add some chopped peppers and extra veg for even more nourishment.

(c) The 10-day Gi Diet by Azmina Govindji & Nina Puddefoot, 2005