British Dietetic Association,
5th Floor, Charles House,
148/9 Great Charles Street Queensway,
Celery, fish, wheat (gluten) *
* Presence of allergens can vary by brand - always check product labels. If you serve food outside the home you must make allergen information available when asked.
A pilaf is traditionally rice cooked in a seasoned broth. This one-pot recipe uses leeks (in season during winter) and bulgur wheat – which is a source of fibre, is low in fat and has a nutty taste. Fresh, colourful and providing your weekly portion of oily fish, this is a great midweek family meal in itself. Or serve it with seasonal steamed cabbage to boost your vegetable intake.
1 stick celery
1 red pepper
2 medium carrots
2 x 5ml spoons olive OR sunflower oil
½–1 x 5ml spoon chilli flakes
1 x 5ml spoon cumin seeds
450ml hot water
150g bulgur wheat
100g spinach (fresh or frozen)
4 small salmon fillets (500–600g total weight)
Small bunch (10-15g) fresh parsley (optional)
Black pepper (optional)
Large saucepan with well-fitting lid
Skills used include:
Washing, weighing, measuring, peeling, chopping, grating, boiling/simmering, frying and steaming.