Bulgur Wheat Rice

Bulgur Wheat Rice is a delightful and nutritious dish that combines the nutty flavor of bulgur wheat with aromatic spices and fresh vegetables. It's a perfect side dish or a light main course, offering a unique twist on traditional rice dishes.

Ingredients

• Bulgur wheat - 1 cup (150g)
• Water - 2 cups (480ml)
• Olive oil - 1 tablespoon (15ml)
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Carrot - 1 small, diced
• Parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon (5g)
• Salt - 1 teaspoon (5g)
• Black pepper - 1/2 teaspoon (2g)

Steps

1. Rinse the bulgur wheat under cold water and drain.
2. In a medium saucepan, heat the olive oil over medium heat.
3. Add the diced onion and sauté for 3-4 minutes until translucent.
4. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
5. Add the diced bell pepper, tomato, and carrot to the saucepan, stirring occasionally for about 5 minutes.
6. Add the bulgur wheat, cumin, salt, and black pepper, stirring to combine with the vegetables.
7. Pour in the water and bring the mixture to a boil.
8. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15-20 minutes, or until the water is absorbed and the bulgur is tender.
9. Remove from heat and fluff with a fork. Stir in the chopped parsley before serving.

Nutrition

• Calories: 280
• Protein: 8 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.48 L

Health Benefits

• Rich in fiber, aiding digestion and promoting satiety.
• Contains essential vitamins and minerals from vegetables, enhancing overall health.

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