Crab & Kale Bulgar Wheat Pilaf

Total cook: 30 mins

A brilliantly savoury pilaf made with nutty grains of bulgar wheat folded through fresh Cornish crab meat, juicy tomatoes and leafy kale, fragrantly flavoured with garlic, lemon zest and a hot hit of fiery chilli.

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410 kcal
(per portion)

Ingredients you'll need

2 red onion
2 garlic clove
2 chilli
A handful of coriander
200g kale
4 vine tomatoes
300g bulgar wheat
200g white crab meat
2 lemon

From your kitchen

2 tsp olive oil
Sea salt
Freshly ground pepper
300ml boiling water

You'll need

Large pan

Step by step this way

1.
Peel and thinly slice the red onion. Peel and finely chop the garlic clove. Halve the chilli, flicking out the seeds and pith for less heat. Finely chop the chilli. Separate the coriander leaves and stalks (pop the leaves aside for later). Finely slice the stalks. Strip the kale leaves off their cores. Shred the leaves. Dice the tomatoes into small pieces.
2.
Pour 2 tsp olive oil into a pan. Warm to a medium heat. Slide in the onion. Add a pinch of salt and pepper and fry for 3-4 mins, stirring occasionally, till slightly softened. Stir in the garlic, chilli, tomatoes, coriander stalks and kale. Cook, stirring, for a further 3-4 mins. Fill your kettle and boil it.
3.
Pour the bulgar wheat into the pan. Crumble in the crab meat. Pour over 300ml boiling water and stir together. Cover the pan with a lid , take off the heat and set aside for 15 mins.
4.
When the bulgar wheat has soaked up all the water, use a fork to fluff it up. Grate in the lemon zest and squeeze in the juice. Add the coriander leaves and stir well. Taste and add more salt or pepper if you think the dish needs it. Divide the crab and bulgar pilaf between a couple of warm plates and serve.

This recipe is from

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