1 Put the bulgur wheat in a small saucepan, cover with the water (and a little sea salt) and bring to the boil. Then lower the heat, cover and simmer until the water is absorbed, which only takes about 10 minutes.
2 Chop the onion. Heat the margarine in a frying pan (skillet) and fry the onion until just beginning to brown. Slice the mushrooms and add them to the pan. Lower the heat and cook for about 3 minutes.
3 Grind the coriander and cumin if using whole seeds. Add the spices to the mushrooms and onions, and cook for 2–3 minutes longer, stirring occasionally.
4 In a small bowl, add the flour to the yogurt and stir well. Remove the mushroom mixture from the heat and stir in the yogurt mixture. Add salt to taste.
5 Spoon the bulgur wheat into a small fairly shallow ovenproof dish and spoon the mushroom mixture on top. Sprinkle with the paprika. Place under the grill (broiler) at medium heat and leave it there for about 5 minutes before transferring it onto a plate.
FRIDAY Millet Pilaf
| IMPERIAL/METRIC | AMERICAN | |
| 1 small | onion | 1 small |
| 4 tsp | vegetable oil | 4 tsp |
| 2 oz (55g) | millet | ¼ cup |
| sea salt to taste | ||
| ¼ pint (140ml) | water | 2/3 cup |
| 2 oz (55g) | flaked (slivered) almonds | ½ cup |
| 1 small | leek | 1 small |
| 1 small | courgette (zucchini) | 1 small |
| 2 oz (55g) | mushrooms | 1 cup |
| freshly ground black pepper | ||
| ¼ tsp | ground cinnamon | ¼ tsp |
1 Chop the onion. Heat 2 tsp of the oil in a saucepan and sauté the onion for about 3 minutes until tender but not brown. Add the millet and cook for another 2 minutes or so, stirring occasionally. Sprinkle in the salt and pour in the water. Bring to the boil, then lower the heat and simmer, covered, for about 20 minutes.
2 Place the almonds under the grill (broiler) and toast until lightly browned, turning frequently. Set aside.
3 Chop the leek and courgette (zucchini) finely. Heat the remaining 2 tsp of oil in a frying pan (skillet) or wok and stir-fry the vegetables for about 3 minutes.
4 Slice the mushrooms thinly and add them to the leek and courgette (zucchini). Stir-fry for a further 2–3 minutes.
5 When the millet is tender and the water absorbed, stir in the vegetables, cinnamon and pepper to taste. Cook for a couple of minutes longer, stirring, then remove from the heat, and stir in the almonds.
SATURDAY LUNCH Green Bean Salad
| IMPERIAL/METRIC | AMERICAN | |
| 4oz(115g) | green beans | ¼ lb |
| 1 small | onion | 1 small |
| 4 tsp | olive oil | 4 tsp |
| ½ small | green pepper | ½ small |
| 1 tsp | cider vinegar | 1 tsp |
| sea salt and freshly ground | ||
| black pepper to taste | ||
| 1 oz (30g) | walnut pieces | 3 tbs |
1 Top and tail the beans and chop them into fairly small pieces. Steam them until crisp-tender.
2 Chop the onion finely. Heat 2 tsp of the oil in a frying pan (skillet) and fry the onion until lightly browned.
3 Chop the green pepper finely. In a bowl, combine the green pepper, beans and onion with the remaining 2 tsp of oil, the vinegar, and seasoning. Chill thoroughly.
4 Toast the walnut pieces under a grill (broiler) until lightly coloured. Cool. Just before eating the salad, mix the nuts into it. Accompany the salad with a slice of wholemeal (whole wheat) bread if desired.
* If preparing the whole week’s menus, cook 1 lb (455g) potatoes and store half in the refrigerator.
Shopping list
VEGETABLES AND FRUIT
1 red pepper
1 small tomato
4 oz (115g) green beans
4 oz (115g) peas (about ½ lb (225g)