Herbed Bulgur

Herbed Bulgur is a fragrant Lebanese dish that combines nutty bulgur wheat with fresh herbs and spices, baked to perfection. This vegan delight is not only hearty but also packed with flavor, making it a perfect accompaniment to any meal or a satisfying main dish.

Herbed Bulgur
40 minutes
Difficulty: Medium
Lebanese
320 kcal

Ingredients

  • Bulgur wheat - 100 grams
  • Water - 250 ml
  • Olive oil - 2 tablespoons
  • Onion - 1 medium, finely chopped
  • Garlic - 2 cloves, minced
  • Tomato - 1 medium, diced
  • Bell pepper - 1 medium, diced
  • Fresh parsley - 30 grams, chopped
  • Fresh mint - 15 grams, chopped
  • Ground cumin - 1 teaspoon
  • Ground coriander - 1 teaspoon
  • Salt - 1 teaspoon
  • Black pepper - 1/2 teaspoon
  • Lemon juice - 1 tablespoon
  • Pine nuts - 30 grams, toasted (optional)

Steps

  1. Preheat the oven to 180°C (350°F).
  2. In a medium pot, bring 250 ml of water to a boil. Add the bulgur wheat, cover, and remove from heat. Let it sit for about 15 minutes or until the water is absorbed.
  3. In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
  4. Stir in the minced garlic, diced tomato, and bell pepper, cooking for an additional 5 minutes until softened.
  5. Add the cooked bulgur wheat to the skillet along with the chopped parsley, mint, ground cumin, ground coriander, salt, black pepper, and lemon juice. Mix well to combine all ingredients.
  6. Transfer the bulgur mixture to a baking dish and spread it out evenly. If using, sprinkle the toasted pine nuts on top.
  7. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
  8. Remove the foil and bake for an additional 5 minutes to allow the top to crisp slightly. Serve warm.

Nutrition

  • Calories: 320
  • Protein: 10 g
  • Carbs: 55 g
  • Fiber: 10 g
  • Sugar: 3 g
  • Sodium: 400 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 g
  • Water: 0.25 L

Health Benefits

  • Rich in dietary fiber, supporting digestive health.
  • Packed with antioxidants from herbs and vegetables, promoting overall wellness.

Tags

LebaneseVeganBaked Dish