Bulgur is wheat that adds a considerable amount of protein and fiber to side and main dishes and is certainly a healthy substitution of white rice. I am trying to clean a bit my diet and bulgur pilaf just came up as an idea for light lunch as a full cup of cooked bulgur has approximately 150 calories. Not only that but bulgur also cooks fast and tastes so good. It is versatile and can be used either as a main or side dish to various types of meat or added to salads. Combined with any vegetables bulgur makes a light and tasteful dish on its own. Oh and its nutty taste is always a winner.
Here’s my recipe for a hearty bulgur pilaf with carrots and peppers that I made for lunch today.
1 cup of bulgur (approx 200 g)
2 cups vegetable broth or water
3 tablespoons of olive oil
1 large onion, chopped
3 medium carrots sliced into juliennes
1 red and 1 green peppers cut into strips
Salt and black pepper to taste
Lemon juice to taste
Add the olive oil to a large skillet over medium heat, and cook the onion until lightly golden. Add the carrots and the peppers and cook for 3-4 minutes stirring the mixture. Add the bulgur, mixing well for 2-3 minutes, so that it gets coated with the oil and the vegetable juices. Season with salt and pepper. Add the broth or the water, bring to a gentle boil, then reduce the heat to low and cook the pilaf for 15-20 minutes or until the liquid is absorbed. Add the chopped fresh parsley and the lemon juice. Serve hot.
A quick and terrific meatless meal. And economical too :-)!