Jamie's Feast For A Fiver
By Anissa Helou
1 hr 10 mins including soaking
Not Too Tricky
serves 4
About the recipe
A nourishing southern Lebanese dish from Rashaya, Madfüneh brings together green beans, bulgur and chickpeas in a light, spiced tomato sauce. It’s humble but full of heart – vegan, wholesome, and wonderfully satisfying. With layers of sweet onion, warming cinnamon, and earthy cumin, it’s a dish that’s as comforting as it is nutritious.
Recipe From
Ingredients
200g coarse bulgur wheat
1 medium onion (about 150g), peeled
3 garlic cloves, peeled
450g French green beans
6 medium tomatoes (about 750g)
60ml extra-virgin olive oil, plus extra to drizzle
sea salt
½ teaspoon ground cinnamon
1 teaspoon ground cumin
1 x 400g tin chickpeas, drained and rinsed
freshly ground black pepper
4 spring onions, trimmed
Method
1. Prepare the ingredients
Soak the bulgur in cold water for 30 minutes, then drain well. Slice the onion into thin wedges, mince the garlic, trim and cut the green beans diagonally, and dice the tomatoes into small cubes.
2. Start the base
Heat the olive oil in a wide, deep sauté pan over a medium heat. Add the onions and cook until they start to sizzle, then reduce the heat to medium–low. Cook gently, stirring often, for 10–15 minutes until soft and golden. Add the minced garlic and cook for another 2 minutes.
3. Add the vegetables and spices
Stir in the green beans with a pinch of salt and cook for 2–3 minutes until bright and glossy. Add the diced tomatoes, cinnamon, cumin, and another good pinch of salt. Cover and let the tomatoes simmer gently for 10 minutes, stirring now and then.
4. Combine and cook
Add the soaked bulgur and chickpeas to the pan, pour in 125ml (½ cup) of water, and mix well. Cover and cook for approximately 10 minutes, or until the liquid is absorbed and the bulgur is tender. Taste and adjust the seasoning with salt and 1 teaspoon of black pepper.
5. Rest and serve
Remove from the heat, wrap the lid in a clean tea towel, and place it back over the pan. Leave to rest for 10 minutes to let the bulgur fluff up.
Serve warm or at room temperature, topped with finely sliced spring onions and a drizzle of olive oil.
Tags
