Bulgur Wheat Pilaf

Bulgur Wheat Pilaf is a wholesome and flavorful dish that perfectly blends the nutty taste of bulgur with vibrant vegetables and aromatic herbs. This healthy midnight meal is not only quick to prepare but also packed with nutrients to energize you for the night ahead.

Ingredients

• Bulgur wheat - 1 cup (150g)
• Vegetable broth - 2 cups (480ml)
• Olive oil - 2 tablespoons (30ml)
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 small, diced
• Tomato - 1 medium, chopped
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic, diced carrot, bell pepper, and zucchini to the pan. Cook for another 5-7 minutes until the vegetables are tender.
3. Stir in the chopped tomato, bulgur wheat, salt, and black pepper. Cook for 2 minutes, stirring occasionally.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 12-15 minutes, or until the bulgur is tender and liquid is absorbed.
5. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and stir in the lemon juice and chopped parsley before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.48 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle repair.

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