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ACHIEVERS SPOTLIGHT

Bulgur wheat with Mutton and Vegetables

Recipes

Total preparation time: 60 min / Servings: 4 / Energy value: 660 kcal each

Cookware:

  1. Senior Sauté Pan and Lid

  2. or 30 cm Non-stick Frying Pan with Tempered Glass Lid

Ingredients:

  1. 350 g bulgur wheat

  2. 2 (220 g) onions

  3. ½ (100 g) carrot

  4. 400 g mutton, finely diced

  5. 50 ml vegetable oil

  6. 1 (200 g) medium courgette

  7. 150 g tomatoes

  8. 1 pinch cumin seeds

  9. salt, pepper to taste

Nutritional information per 1 serving:

  1. Protein – 27.2 g

  2. Fat – 31.6 g

  3. Carbs – 66.7 g

  4. Energy value – 660 kcal

  5. Cholesterol – 80 mg

  6. Glycaemic index – 85 (high)

Preparation method:

  1. Finely dice onion and carrot, then stir-fry them in the pre-heated sauté pan.

  2. Remove fried vegetables from the sauté pan and put diced mutton there instead. Stir-fry meat for 10 min.

  3. Add vegetables, cumin seeds, diced courgette and tomatoes to the mutton in the sauté pan. Pour in 100 ml of water, cover with the lid. Stew all the ingredients together for another 20-30 min.

  4. When meat is almost done, sprinkle thin layer of bulgur wheat on top, add salt and pepper to taste and pour liquid into the sauté pan to just cover the bulgur wheat. Cover with the lid and cook at a low temperature for 15 min more. Then switch off the heat completely and let the bulgur wheat set for another 10 min.

  5. Do not stir the bulgur wheat while it is cooking to keep it crumbly. Add herbs and spices to taste, if desired. The mutton will be even more delicious if you add a bit of pumpkin (150 g) to it.

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