marissa.co cracked wheat yoghurt lemon plated

Cracked Wheat Pilaf (Bulgar Wheat)

This is a Greek Cypriot recipe and is usually served as an accompaniment to meat dishes.  It is delicious on its own on those days when you don’t feel like eating chicken, fish, lamb, pasta or pizza.

If your family likes couscous, give Cracked Wheat a try, it is quick to cook, tasty and very healthy.

I always serve mine with a wedge of lemon and a dollop of natural yoghurt (I love to eat with a ‘dipping sauce’) and the natural Greek yoghurt gives a wonderful creaminess to the dish.  My family eat theirs with Nandos Sauce (a hot peri peri sauce), not very Greek Cypriot, but I am happy to see clean bowls at the end of dinner.

I always knew Cracked Wheat was healthy, but never knew what the health benefits; this is what my research found.

Cracked Wheat has:

Anti-Inflammatory Properties

Chemo Protective Properties

Prevents Gallstone

Clears the Digestive Tract

Lowers the risk of Type 2 Diabetes

It also contains the following vitamins and minerals:

Potassium

High in Iron

Zinc

Niacin

High fibre content

I hope my simple recipe below will inspire you to buy a packet of Cracked Wheat and make this quick and easy recipe. Please post your feedback on my Facebook page www.facebook.com/themarissa.co or tweet me on co_marissa@twitter.com

 

 

Cracked Wheat Pilaf (Bulgar Wheat)
 
Preparation time
Cooking time
Total time
 
A very nutritious, quick and easy meal that I hope you will enjoy as much as my family does.
Marissa:
Recipe type: Mains
Cuisine: Greek
Servings: 4
Ingredients
  • 1 medium onion chopped finely
  • 4 tablespoons olive oil
  • 1 tin chopped tomatoes
  • 2 cups (250ml) of boiling water
  • ¼ teaspoon pepper
  • salt to taste
  • 1 vegetable stock cube
  • 1 cup medium ground cracked bulgar wheat (found in the aisle with the couscous)
  • Optional Accompaniments:
  • Lemon wedges
  • Natural Greek Yoghurt
  • Nandos (Bottled Hot Sauce) or chopped chillis to taste
Method
  1. In a pot with a lid heat the olive oil, add the onions and cook until they have softened but have not taken on any colour.
  2. Add the tomatoes and stir in the stock and seasoning.
  3. Stir in the cracked wheat and add the boiling water, gently stir everything together.
  4. Simmer on low, covered for 15-20 minutes, stirring often until all the water has been absorbed.
  5. The cracked wheat has a tendency to catch and burn in the corners of your pot, so when you are stirring ensure you are getting into the corners too.
  6. Delicious served with a wedge of lemon and a dollop of yoghurt or as my family like it with some hot bottled sauce like Nandos or freshly chopped chillis.
Tips
Check the packet of the cracked wheat you are buying follow the recommended way to cook the wheat and adjust my recipe timings accordingly.
So when you cook this recipe you can do so with pride it is a real super food.

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