healthy diet plan a touch of spice

Make a change from rice with quick-cooking bulgur wheat and chickpeas – the result is a gently spiced vegetarian supper, full of flavour and textures

recipe SARA BUENFELD photograph MIKE ENGLISH

Bulgur & aubergine pilaf

We’ve made aubergine the star of this meat-free main, which is a useful source of nutrients. The skin contains the antioxidant compound nasunin, which is thought to support the heart. Aubergine is also good source of fibre and vitamin B1 (also known as thiamin), which the body can’t make on its own.

SERVES 2 PREP 10 mins plus resting COOK 35 mins EASY V

1 Heat 2 tsp of the the oil in a large non-stick frying pan over a medium heat and fry the onions and ginger for 10 mins, stirring frequently until softened and golden. Set aside on a plate.

2 Meanwhile, tip the bulgur, bouillon and cumin into a pan and cover with 400ml water. Stir well, then bring to the boil, cover and cook over a low heat for 10-15 mins, or until the liquid has completely absorbed. Tip the chickpeas into the pan, then cover and set aside.

4 tsp rapeseed oil

2 onions, halved and thinly sliced (about 280g), scrunched to separate the pieces

1 tbsp finely chopped ginger

75g bulgur wheat

1 tsp vegetable bouillon powder

½ tsp cumin seeds

400g can chickpeas, drained

1 aubergine (about 260g), thinly sliced, or halved and sliced if it’s a thicker one

20g coriander, chopped

30g feta, crumbled (vegetarian, if necessary)

10g toasted flaked almonds

3 Meanwhile, heat the remaining oil in the pan you used to fry the onion over a medium-high heat, and fry the aubergine slices for 8-10 mins, keeping them in a single layer as much as possible Flip them over halfway through the cooking time. After this time, cover and cook for a few minutes more until soft.

4 Toss the cooked aubergine into the bulgur mixture along with the onions and coriander, then pile onto a platter and scatter over the feta and almonds before serving.

GOOD TO KNOW healthy • fibre • iron • 3 of 5-a-day PER SERVING 512 kcals • fat 17g • saturates 3g • carbs 62g • sugars 12g • fibre 17g • protein 20g • salt 1.4g