Bulgur Pilaf

Bulgur is a quick and easy cooking form of whole wheat that has been cleaned, parboiled and dried. It comes in three different textures: coarse, medium, or fine and it is used instead of brown rice and couscous for it has more and higher nutritional value (high in fiber and protein, low in fat and calories). Bulgur is used in pilafs (this recipe), salads(Lebanese Tabouleh), stuffing or casseroles (Indian cuisines).


What You'll Need:

1 1/2 cup coarse bulgur, rinced and drained
1 medium onion,diced
1 green bell pepper, diced
2 tomatoes seeded and diced
1/2 cup cooked (can) green peas
2 Tbsp olive oil
1 1/2 cup chicken broth or water
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp cayenne pepper (optional)
1/2 tsp cumin
1 Tbsp tomato paste
1 garlic clove, minced

What To Do:

1. In a medium shallow pan, heat olive oil over medium high heat, add onions, garlic and sautee until lightly brown.
2. Add green peppers, tomatoes, tomato paste, all the spices, and sautee for an additional 7-8 min.
3. Add bulgur and green peas, stir well to combine.
4. Pour the broth and cook covered until most of the liquid is absorbed, about 20-25 min.
5. Simmer on low heat, until liquid has evaporated and bulgur is soft.

Enjoy!!

Bulgur Pilaf