Bulgur Pilaf

Bulgur Pilaf is a delightful and nutritious Greek dish that combines the nutty flavors of bulgur wheat with fresh vegetables and aromatic herbs. It's a wholesome option that brings the essence of Mediterranean cuisine to your table in a simple yet satisfying way.

Ingredients

• Bulgur wheat - 100 grams
• Vegetable broth - 400 milliliters
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• 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, and diced red bell pepper to the pan. Cook for another 5 minutes until the vegetables soften.
3. Stir in the diced tomato, dried oregano, salt, and black pepper. Cook for 2-3 minutes, allowing the tomato to break down slightly.
4. Add the bulgur wheat to the mixture, stirring well to combine. Pour in the vegetable broth, bringing the mixture to a boil.
5. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 12-15 minutes, or until the bulgur is tender and has absorbed the liquid.
6. Remove the pan from heat and fluff the bulgur with a fork. Stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 380
• Protein: 12 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Contains plant-based protein for muscle maintenance.

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