Bulgur Pilaf

Bulgur Pilaf is a flavorful and nutritious Lebanese breakfast dish made from finely cracked wheat, perfectly seasoned with aromatic spices and fresh vegetables. This dairy-free delight is both filling and wholesome, making it an ideal start to your day.

Ingredients

• Bulgur wheat - 150 grams
• Water - 500 ml
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Cumin - 1/2 teaspoon

Steps

1. Rinse the bulgur wheat under cold water and drain well.
2. In a medium saucepan, heat the olive oil over medium heat.
3. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic and continue to sauté for an additional minute until fragrant.
5. Add the diced bell pepper and tomato, cooking for 3-4 minutes until softened.
6. Add the rinsed bulgur wheat to the saucepan and stir well to combine with the vegetables.
7. Pour in the water, then add the salt, black pepper, cinnamon, and cumin. Stir to combine.
8. Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 15-20 minutes, or until the bulgur is tender and the water is absorbed.
9. Once cooked, remove from heat and fluff the bulgur with a fork.
10. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 53 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with plant-based protein for sustained energy.

Tags