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Healthy Food - Meat-Free Mondays (Part 2) - Pilaf of mixed grains, sweet potato and fennel with avocado cream

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Pilaf of mixed grains, sweet potato and fennel with avocado cream

Pilaf of mixed grains, sweet potato and fennel with avocado cream

Pilaf of mixed grains, sweet potato and fennel with avocado cream

·         1 hour

·         Serves 4

·         Easy

Ingredient

       Sweet potatoes 500g, peeled and cut into chunks

       Olive oil

       Balsamic vinegar 1½ tbsp

       Fennel bulbs 2 small, cut into wedges

       Wild rice 80g

       Red quinoa 100g

       Onion 1, finely chopped

       Garlic 2 cloves, finely chopped

       Red chillies 2, seeded and finely chopped

       Bulgar wheat 100g

       Chicken or vegetable stock 400ml

       Avocado cream

       Avocados 2 ripe

       Limes 2, juiced

       Red chilli 1, seeded and finely chopped

       Garlic 1 clove, crushed

       Olive oil 1 tbsp

       Sherry vinegar ¼ tbsp, or more to taste

Recipe

1.    Heat the oven to 190C/fan 170C/gas 5. Put the potatoes in a roasting tin and toss with 2 tbsp of olive oil, the balsamic vinegar and season. Cook in the oven for 1 hour.

2.    Add the fennel to the sweet potatoes for the last 20 minutes of their cooking time, tossing in the juices. Both should be tender and charred.

3.    Meanwhile, put the wild rice into a saucepan and cover with water. Bring to the boil and cook for 45 minutes.

4.    Toast the quinoa in a dry frying pan for two minutes. Put 1 tbsp of oil into a saucepan and fry the onion until soft and golden. Add the garlic and chillies and cook for 2 minutes, then add the quinoa, bulgar, stock and season. Bring to the boil, then reduce to a simmer. Cover and cook for 15 minutes.

5.    Drain the wild rice, rinse in boiling water and gently fork it into the quinoa and bulgar with the vegetables. Check for seasoning.

6.    Prepare the avocado just before you want to serve. Halve, pit and scoop out the flesh, then mash it with the other ingredients until smooth. Check seasoning. Serve with the pilaf.

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