Spiced Bulgur Wheat

Spiced Bulgur Wheat is a fragrant and wholesome Lebanese dish that combines nutty bulgur with a medley of spices, fresh herbs, and vegetables for a delightful, satisfying meal. This vegetarian recipe is perfect as a side or a main dish, full of flavor and nutrition.

Ingredients

• Bulgur wheat - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 1/4 cup, chopped
• Lemon juice - 1 tablespoon

Steps

1. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
2. Add the minced garlic, diced carrot, and diced red bell pepper to the saucepan. Cook for another 5 minutes, stirring occasionally, until the vegetables soften.
3. Stir in the cumin, cinnamon, paprika, salt, and black pepper, and cook for an additional minute to release the spices' aromas.
4. Add the bulgur wheat to the saucepan and stir well to coat the grains with the spice mixture.
5. Pour in the water, bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 12-15 minutes, or until the bulgur is tender and the water has been absorbed.
6. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork.
7. Stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

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

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