Burghul with Ginger and Orange
40 minutes
Instead of cooking a side of rice or potatoes (both high-GI foods) to go with your next chicken, beef or pork dinner, reach for the bag of low-GI burghul instead. Burghul cooks in about the same time as white rice but offers the blood glucose benefits of a whole grain rich in soluble fibre.
Patsy Jamieson, Diane Temple
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Ingredients
Serves: 6
- 2 oranges, scrubbed
- 2 teaspoons canola oil
- 1 tablespoon grated fresh ginger
- 2 garlic cloves, crushed
- 1 cup burghul, rinsed
- 1 teaspoon caster sugar
- 3 spring onions, chopped
- 2 teaspoons reduced-salt soy sauce
- 1/4 cup slivered almonds, toasted (see ‘tip’)
Directions
Preparation:15min ›
Cook:25min ›
Ready in:40min
- Grate orange peels to make 2 teaspoons of zest. Juice oranges and add enough water to measure 1½ cups.
- Heat oil in a large, heavy-based saucepan over medium-high heat. Add ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add burghul and stir to coat. Add diluted orange juice and sugar. Bring to a simmer. Reduce heat to low, cover and simmer until burghul is tender and most of the liquid has been absorbed, 15 to 20 minutes.
- Add spring onions, soy sauce and reserved orange zest to burghul. Mix gently and fluff with a fork. Sprinkle with almonds. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
tip
Toast almonds in a small, dry frying pan over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate and let cool.
