Sponsored ad

12 August 2017

Summer Bulgur Wheat Risotto



Risotto is a classic Italian dish, made with starchy rice, wine, stock, hard cheese and seasonal veg. I've used those classic flavours, creating a dish reminiscent of a traditional risotto, but using bulgur wheat instead. I included runner beans, spinach and peas for a green veg, summer inspired dish. 



My mum used to tell me stories about runner beans, how my great nan would grow them in the garden, cook them up and then sit there and eat a whole plate full at once. When I cook runner beans now I think about that story and the fond memories I have of my great nan.



Runner beans are actually pretty easy to prep once you know how, you trim the ends off and then peel the sides, you can use a knife for this but a vegetable peeler actually makes it a lot easier and finally just chop at an angle into smaller pieces. Runner beans only take a few minutes to cook, so are thrown in at the last minute, so they stay crisp and vibrant.



A 'risotto' made with bulgur wheat isn't quite as creamy as the traditional rice version, but it is very delicious and still a little creamy. Bulgur wheat adds a unique, almost nutty hint of flavour, not to mention extra nutrition too - bulgur is high in protein, iron, magnesium, manganese and fibre, making this dish a perfect weeknight dinner. This version is also simpler, with less stirring required and is also ready in around 30 minutes, so you won't have to wait long for this delicious dish!

Click here for printer friendly version

Summer Bulgur Wheat Risotto | Serves: 4 | Time: 30 mins

You'll need

  • Sauté Pan
  • Wooden spoon
  • Chopping board
  • Knife
  • Vegetable peeler

Ingredients

  • Knob dairy free butter
  • 1 onion
  • 2 cloves garlic
  • 1.5 cups bulgur wheat
  • 1/2 cup vegan white wine
  • 1/4 cup dried mushrooms
  • 2 tbsp vegan bouillon
  • 1-2L boiling water
  • 200g runner beans
  • 50g baby spinach
  • 1/2 cup peas
  • 2 tsp dried parsley
  • 1 cup finely grated vegan parmesan (I use violife)
  • Black pepper

Method

  1. Dice an onion and fry with a knob of dairy free butter, crush in the garlic and fry for a few more minutes. Stir in the bulgur wheat, then pour in the wine and let it boil away. Add the dried mushrooms and bouillon and cover with boiling water. Simmer and stir for 15 minutes, topping up with water as needed.
  2. To prep the beans, wash them, remove the ends and carefully peel the edges with a vegetable peeler or knife. Chop them at an angle and add to the pan after it has been simmering for 15 minutes and cook for a further 5 minutes. Add the peas and spinach and cook for a further minute. Then grate in vegan parmesan, add the dried parsley and black pepper, stir together, serve up and enjoy! 
Cassidy xx