Bulgur Pilaf Delight

 

I’ve been fascinated with bulgur lately. Since this handy pantry staple has only a small amount of the bran from wheat removed, it is a whole grain that cooks amazingly fast. I prefer to use the coarse ground because I like the texture, but bulgur also comes in fine, medium, and super coarse.

Not only is this grain super easy to cook, it has an impressive nutritional profile. Bulgur is high in fiber and in protein while being low in calories and fat. It is a great grain to add to vegetarian dishes that need a little extra protein to make them substantial.

Bulgur just needs to be rehydrated before using. Some directions say to cook in liquid over the stove for half the time and let it sit covered for the other half of the time. I’ve found success in just pouring boiling liquid over the bulgur, covering it, and letting it sit for about 20-30 minutes. When the bulgur is tender and the water is absorbed, it is done. Super simple.

As I was preparing for my two week vacation out of the hell that is this Minnesota winter, I needed to clean out my refrigerator. I found a random assortment of vegetables and fresh herbs; all of which I threw into a skillet to sauté.

 

These vegetables smelled amazing! I cut them into a pretty small dice to blend better with the texture of the bulgur. Sometimes when making bulgur pilaf, the vegetables are added to the bulgur as it is rehydrating. I find that the timing of that method can be tricky. Since the bulgur needs to sit for a while anyway, why not cook up the vegetables during that time? Simple is better. 🙂

 

Bulgur Pilaf Delight
Serves 5
Healthy, delicious, and fast. You're welcome. 🙂
Print
Total Time
30 min
Total Time
30 min
329 calories
52 g
0 g
12 g
9 g
2 g
244 g
75 g
8 g
0 g
9 g
Nutrition Facts
Serving Size
244g
Servings
5
Amount Per Serving
Calories 329
Calories from Fat 105
% Daily Value *
Total Fat 12g
18%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 75mg
3%
Total Carbohydrates 52g
17%
Dietary Fiber 13g
50%
Sugars 8g
Protein 9g
Vitamin A
69%
Vitamin C
51%
Calcium
8%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 3/4 cup coarse bulgur
  2. 2 cups tomato sauce (I used whole canned tomatoes that I pureed)
  3. 1 tablespoon toasted sesame oil
  4. 1/2 large yellow onion, diced (2 cups diced)
  5. 1 medium carrot, small diced
  6. 1/2 rutabaga, small diced (2 cups diced)
  7. 6 cloves garlic, minced
  8. 1/2 cup minced fresh parsley
  9. 1/3 cup minced fresh dill
  10. 1/2 cup coarsely chopped spinach
  11. 2 tablespoons lemon juice
  12. 3 tablespoons extra virgin olive oil - good quality
  13. Salt, freshly ground pepper, and red pepper flakes to taste
Instructions
  1. Heat tomato sauce in a medium saucepan until boiling. Pour in the bulgur and stir to combine. Turn off heat, cover, and set aside for 25-30 minutes, or until all the tomato sauce has been absorbed and the bulgur is soft.
  2. Heat sesame oil in a large skillet over medium heat. Add the onion and let cook until lightly browned and soft, about 5-7 minutes.
  3. Add the carrot and rutabaga. Stir well to combine. Let cook for another 5-7 minutes, or until the vegetables are fragrant and soft.
  4. Add the garlic and cook for another 3-5 minutes.
  5. Stir in the fresh herbs and spinach. Cook for about 3 minutes. Add the rehydrated bulgur and stir in the lemon juice. Taste. Add salt, pepper, and red pepper flakes to taste. Drizzle the olive oil on the mixture and stir well to combine. Serve warm.
beta
calories
329
fat
12g
protein
9g
carbs
52g
more
Craving Sustenance http://www.cravingsustenance.com/
 

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