Freekeh, tomato and chickpea pilaf

Serves 4.

4g cumin seeds

24ml olive oil

100g onions, peeled, finely diced

4g garlic, peeled, chopped

16g tomato paste

200g cracked freekeh

20g unsalted butter

160g chopped canned tomatoes

200g canned chickpeas, drained, rinsed

12g vegetable bouillon

6g sea salt

3g ground black pepper

25g crispy fried shallots

15g fresh parsley, finally chopped

10g fresh coriander, finely chopped

60g Greek yoghurt

Adults need around 2000Kcal/8400kJ a day

Typical values per portion: Energy 1544kJ/369Kcal.

1. Heat a pan on a medium heat, add the cumin seeds and dry toast for 2 mins, until lightly brown and the aroma is released.

2. Add the oil to the pan and saute off the diced onion until soft and golden, then add the garlic, cook for a couple of minutes.

3. Add the tomato paste and cook out, then add the freekeh and butter, mix well until the freekeh is evenly coated in the onion and tomato mixture. Stir for a minute, then add the canned tomatoes and chickpeas and mix well.

4. In a separate pot bring the 480ml water to the boil with the vegetable bouillon. Pour onto the freekeh and season with salt and pepper.

5. Cover the saucepan with a lid, reduce the heat to low and cook for 20-25 mins without disturbing the pan. Remove the pan from the heat and set aside. leaving the lid on. Alternatively you can cook the freekeh in the oven. Transfer the freekeh mix to a deep baking tray, cover with foil and cook in a preheated oven at 16°*C for 40-45 minutes.

6. To finish; add half the crispy shallots and half the herbs to the freekeh, using a fork, gently mix through and fluffing up the grains.

7. Arrange the freekeh mix onto a flat dish. Dot with the yoghurt, scatter over the remaining shallots and herbs.