Fennel Spiced Bulgur Wheat with Chicory, Orange and Pistachio

Serves 2

About this recipe

A quick one pan dish with high fibre whole grains, bitter chicory and aromatic fennel. Combining the puy lentils with wholegrains is a hack for creating a complete protein, and the sweet flavour from the orange balances the bitter chicory leaves. The red chicory leaves provide yet more fibre in the way of inulin but also phytochemicals such as flavonoids and coumarins known for their health benefits.

This beautiful salad dish is light yet fulfilling and adds wonderful complexity to your weekly meal. Give it a try!

 


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Ingredients
  • 150g Bulgur wheat, cooked with fennel seeds
  • 1 tsp Fennel seeds
  • 1 Orange, sliced into segments
  • 150g Chicory, sliced
  • 10g Pistachios 
  • 100g Cooked puy lentils 
  • Pinch of salt and pepper 
  • 25g Watercress 
  • 15g Fresh parsley, roughly chopped 
  • Drizzle of olive oil
Instructions

 

Begin by cooking your bulgur wheat in a large pan of boiling water along with the fennel seeds. Cook for around 10 minutes until tender. Drain and leave to cool slightly, keeping in the fennel seeds – this will help add flavour to the salad. 

In a large bowl combine all the ingredients, finishing with a drizzle of olive oil and some salt and pepper to taste.

Give everything a good stir to make sure all the flavours are combined.


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