Black Bean & Aubergine Stew with Bulgar Wheat


Serves serves 2


Black Bean & Aubergine Stew with Bulgar Wheat

Sumac is a middle eastern spice. Check out A-Z Superfoods for a full explanation. Here is the link -

10 minPrep Time

20 minCook Time

30 minTotal Time

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  • 1 Onion, finely chopped
  • Handful of parsley
  • 1 Lemon
  • 2 Cups of black beans or chickpeas(rinsed and drained)
  • 1 Teaspoon mixed spice
  • 1 Tablespoon of tamarind paste
  • 400ml Passata (tomato pure/paste)
  • 150g Bulgar wheat
  • 1 teaspoon sumac
  • Savory spice blend for seasoning
  • 1 Tablespoon sumac spice (see A-Z Superfoods for explanation)
  • Freshly ground black pepper
  • 400ml Boiling water
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How To Make

  1. Put a tablespoon of water in a large pan.Add sliced onion and stir on a medium heat. Add the parsley and the leaves of the parsley and finely chopped stalk of the parsley. Take zest off the lemon and add to the pan.
  2. Add black beans to the pan and stir. Put salt and pepper.
  3. Stirring often for 5 minutes until the onion has softened and browned. Add 1 teaspoon of mixed spice and sumach Add 1 tablespoon tamarind paste Cook and stir for one minute. Pour in the passata.
  4. Add 100ml boiling water. Stir well to mix and now put a lid on and bring to the boil.. Now turn the heat down and simmer for 10 minutes.
  5. While the stew simmers put the bulgar wheat into a heatproof bowl and pour in 300ml boiling water and swirl with a fork. Now cover the bowl with a plate
  6. Set aside for 10-12 minutes till the bulgar soaks up the water and becomes tender.
  7. Squeeze in the juice from half the lemon and add a pinch of salt and pepper if you think it needs it.
  8. Drain any excess of water off the bulgar wheat then divide it between 2 warm bowls.
  9. Ladle over the stew and put lemon wedges on bowl.


Nutrition Facts
    Amount Per Serving
  • Calories 690
  • % Daily Value*

  • Total Fat: 7 g 10.77%
  • Saturated Fat: 1 g 5%
  • Cholesterol: 0 mg 0%
  • Sodium: 2399 mg 99.96%
  • Potassium: 2966 mg 84.74%
  • Total Carbohydrate: 141 g %
  • Sugar: 31 g
  • Protein: 32 g
  • Vitamin A: 66.9%
  • Calcium: 223 mg 22.3%
  • Iron: 12 mg 66.67%
  • * Percent Daily Values are based on a 2000 calorie diet.

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Sumac as a salt replacer

You can buy this spice in any supermarket.

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