Bulgur with Vegetables

Bulgur with Vegetables is a vibrant Moroccan dish that combines nutritious bulgur wheat with a medley of colorful vegetables and aromatic spices, creating a hearty and satisfying meal. This high-protein dish not only delights the palate but also nourishes the body, making it perfect for any meal of the day.

Ingredients

• Bulgur wheat - 100 grams
• Vegetable broth - 400 ml
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Courgette (zucchini) - 1 medium, diced
• Tomato - 1 medium, diced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chickpeas - 100 grams, cooked
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Rinse the bulgur wheat under cold water and drain well.
2. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the diced carrot, bell pepper, and courgette. Cook for about 5-7 minutes until the vegetables start to soften.
5. Add the diced tomato, cumin, paprika, salt, and black pepper. Stir well and cook for an additional 3 minutes.
6. Pour in the vegetable broth and bring to a boil. Once boiling, add the rinsed bulgur wheat and chickpeas.
7. Reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the bulgur is tender and has absorbed the liquid.
8. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
9. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• High in protein due to chickpeas, providing essential amino acids.
• Rich in dietary fiber, aiding in digestion and promoting satiety.

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