One-pot Tex-Mex bulgur
6
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 6 • Difficulty: Easy
Quick-cooking bulgur (cracked wheat) is a great whole grain option for busy nights. Here, it teams up with black beans, tomatoes and smoky spices for a hearty dinner. To make it gluten-free, sub in quinoa for bulgur (it might need to simmer a few minutes more). Or, to go vegan, replace feta with a vegan cheese.
Ingredients
Canola oil
1 tbs
Brown onion
1 medium, finely chopped
Garlic
2 clove(s), crushed
Burghul, dry
1 cup(s)
Chilli powder
1 tsp
Ground cumin
1 tsp
Smoked paprika
½ tsp
Vegetable stock, liquid, salt-reduced
1½ cup(s), (375ml)
Canned black beans, rinsed, drained
1 400g can
Canned diced tomatoes
1 400g can
Frozen corn
1 cup(s), thawed
Reduced fat feta cheese
120 g, crumbled
Avocado
1 medium, thinly sliced
Fresh coriander
½ cup(s), leaves
Instructions
1
Heat oil in a large non-stick frying pan over medium-high heat. Cook onion and garlic, stirring, for 4-5 minutes, until softened. Add bulgur, chilli, cumin and paprika and cook, stirring, for 1 minute or until fragrant.
2
Stir in stock, beans and tomatoes. Bring to the boil. Reduce heat, cover and simmer for 13-15 minutes, until liquid is absorbed. Stir in corn.
3
Remove pan from heat and divide mixture among 6 plates. To serve, top evenly with feta, avocado and coriander.
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