Saturday, 13 May 2017

Veggie packed masala chickpea pilaff: Dairy free & vegan

This veggie packed chickpea pilaff feels a little like the answer to the unachievable - a quick, healthy, easy, and non sandwich based lunch that will keep me going until supper without raiding the biscuit tin!

One thing I have learned though, is that the key to said lunch, be it a pilaff, soup, noodles or pasta is to make it the night before - much like I do with M's packed lunch. That way, as soon as Harry's settled to his nap I can get on with sustaining myself for the afternoon's activities - be it a play date at the choo choo park, swimming lesson, nursery visit or just our errands.

This recipe mainly came about because of a really horrid cough, cold and sinusy virus (that's a medical term) that we've been stuck with for the last few weeks. It's hit Harry hardest and the poor love has been sofa bound with a rocketing temperature - thank heavens for Calpol. I really felt the need to put a stop to it via a nourishing bowl of something with a good kick of chilli and garlic.

There is so little faff with this recipe - the cooking can happen in one pan, and even the chopping is minimal, although I don't apologise for double podding the broad beans. Nearly all the veggies are from my freezer (sweetcorn, peas and broad beans being entirely out of season right now!) and I always have tinned chickpeas in.

Veggie packed masala chickpea pilaff
Serves 3 - 4 depending on portion size

Good spray fry light, or 2 tablespoons flavourless oil
60g bulghur wheat
300ml freshly boiled water
60g mushrooms, roughly chopped
60g peas
60g sweetcorn
60g broad beans
60g brocolli - broken into florets
1 tin chickpeas  2 cloves of garlic, crushed or chopped
1 green chilli, finely chopped
1 red onion, diced

2 tablespoons curry paste - I used a tikka masala one that we had open in the fridge, but you could use any you like.
1/4 pint of water

Pop the bulghur wheat in a bowl and cover in freshly boiled water - I use 60g of bulghur wheat and 300ml of  water - leave to stand for about 10 minutes until most of the water has been absorbed then drain in a seive (not a colander)

Put the peas, sweetcorn and broad beans into a microwaveable bowl, cover with boiling water and ping for a minute at a time until the broad beans are cooked (2 and half minutes in ours) then drain- I always take these out of their wrinkled white pods so that you just have the vibrant, soft green beans

Add the drained chickpeas, and veggies to the pan and stir the mushrooms and brocolli through. Put all of this into a large bowl and add the drained bulghur wheat

Put the pan back on the heat again (add more oil or fry light if necessary)and add the chilli, garlic and diced red onion. Cook these over a low heat for a good 10 minutes. Sorry, but this time you do want to keep stirring as the garlic and onion go horribly bitter if they catch and you want them to be sweetly softened.

To this add your curry paste and 1/4 pint of water. Bring this up to a simmer and let it cook for somewhere between 3 and five minutes(ish)

Pour this into the chickpea and veg bowl and stir so that everything is coated in the curry mix

If you're doing this the night before then split into 3 medium tupperware tubs and once cool put in the fridge. It keeps easily for the next three days and you can either warm it through or have it cold.


Rachel@GameVillage said...

A Whole bunch of nutritious food. A very healthy breakfast. I loved it.

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Lucy said...

Quick, easy and yummy! Made it with carrots which gave it a bit of sweet taste. Delicious!!!
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