Life Without Diabetes bulgur wheat kedgeree

The nutty flavour of bulgur wheat lends itself nicely to the flavours in this dish. We recommend you serve it with the egg yolks slightly soft, but if you prefer a harder-boiled egg, cook them for 3 minutes longer. 

bulgur wheat kedgeree
Chris Alack

Prep time 5 minutes

Cook time 25-30 minutes

Serves 2

Calories per portion 560 

300g undyed smoked haddock fillets
160g bulgur wheat
2 medium free-range eggs
2 tsp olive oil
1 small leek (150g-200g), trimmed, quartered lengthways and finely sliced
1 garlic clove, peeled and finely chopped
1 heaped tbsp medium curry powder
1/2 tsp chilli powder
1/4 tsp turmeric powder
1 tsp mustard seeds (black or yellow)
20g fresh coriander, finely chopped
salt and pepper

1. Place the haddock in a medium saucepan, cover with water and bring to the boil. Reduce the heat and simmer gently for 5 minutes. Remove the fish from the water and set aside, keeping it warm.

2. Place the bulgur wheat in a small saucepan and cover with 320ml water. Add a generous pinch of salt and slowly bring to the boil. Reduce the heat and simmer very gently for 7-10 minutes, or until the bulgur wheat has doubled in size and the water is fully absorbed. 

3. Place the eggs in a separate pan of boiling water and cook for 5. minutes. Remove from the heat, run under cold water and, when cool enough to handle, tap all over with the back of a spoon and peel away the shell. 

4. Meanwhile, put the olive oil, leek and garlic in a frying pan and sauté over a medium heat for about 5 minutes, stirring from time to time. Add the curry powder, chilli powder, turmeric and mustard seeds and cook for a few minutes. Remove from the heat and stir in the bulgur wheat. Taste for seasoning and adjust if necessary. Flake the fish and add it to the bulgur wheat with the coriander. 

5. Serve the kedgeree topped with a halved hard-boiled egg.

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

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© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.