Dayplan

Cereal dishes

46. Bulgur pilau

4 servings

100g bulgur wheat
50g red lentils
1 large onion – peeled and diced
2 cloves of garlic – peeled and crushed
100g tomatoes – skinned, de-seeded and chopped
2 teaspoons sunflower oil
1 level teaspoon ground cumin
1 level teaspoon ground coriander
50g sultanas
25g flaked almonds
Freshly milled black pepper
2 tablespoons freshly chopped parsley

Soak the bulgur wheat in 250ml boiling water for 15 minutes. Take a saucepan and add the lentils and 150ml water. Bring to boiling point and simmer for 15-20 minutes. Take a large saucepan and add the oil. Heat over a moderate heat and add the chopped onion and garlic. Fry for about 5 minutes. Add the spices, sultanas, almond flakes and chopped tomatoes. Continue cooking for a further 3 minutes. Add the softened bulgur wheat, cooked lentils and freshly milled black pepper. Continue cooking for 5 minutes. Serve in a hot dish with freshly chopped parsley.

47. Garlic bread

6 servings

1 brown French bread stick
100g vegetable margarine
8 cloves of garlic

Set the oven at 200C, gas mark 6. Peel and crush the garlic and put pulp into a basin. Add the margarine and stir the mixture thoroughly using a fork. Cut the loaf into slices 25 mm thick without cutting right through the crust at the base. Spread the garlic mixture between each slice. Wrap up in aluminium foil. Put into the oven and cook for about 15 to 20 minutes. Serve at once.

48. Garlic toast

3 servings

30g vegetable margarine
5 cloves of garlic
6 slices wholewheat bread

Peel and crush the cloves of garlic and put into a small basin. Add the margarine and blend the mixture together using a fork. Toast the bread on one side and spread the garlic spread on the untoasted side. Toast the garlic side of bread until it has browned.

9. Mexican rice

4 servings

200g brown rice
teaspoons sunflower oil
600 ml vegetable stock
3 tablespoons tomato puree
50g frozen peas
50g frozen sweetcorn kernels
50g diced carrot (cooked)

In a large heavy saucepan, heat the oil over moderate heat. Add the rice and lightly fry for 1 minute. Add the tomato puree and continue cooking for 1 more minute. Add the stock, bring to boiling point and simmer the mixture for about 30 minutes. Add the vegetables and continue cooking for a further 15 minutes or until the rice is soft. Serve hot.

50. Pilau rice

4 servings

200g brown rice
15g vegetable margarine
1 medium onion
1 bayleaf
30cm stick cinnamon
½ level teaspoon crushed cumin seeds
1 cardamon pod (crushed)
600 ml water

Peel and slice the onion. Melt fat in a large saucepan and gently fry onion to soften it. Add rice, stir thoroughly and add flavourings. Add water and bring to boiling point. Simmer gently with lid on for 40 minutes. Remove cinnamon and bayleaf. Serve at once and lightly fluff up with a fork or skewer.

150g bulgur wheat
1 bunch spring onions
4 tablespoons freshly chopped parsley
2 tablespoons freshly chopped mint
juice from 1 small lemon
tablespoon sunflower oil
Freshly milled black pepper

Put the bulgar wheat into a large mixing bowl. Pour on enough cold water to completely cover it. Leave the wheat to soak for about 1 hour. Drain thoroughly, pressing out as much water as possible. Trim, wash and chop the spring onions. Put the soaked wheat, spring onions, parsley, chopped mint, lemon juice, sunflower oil and freshly milled black pepper into a mixing bowl and stir thoroughly. Serve cold.

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