Sebzeli Bulgur

Sebzeli Bulgur is a vibrant Turkish dish made with protein-rich bulgur wheat and a medley of fresh vegetables, creating a wholesome and satisfying meal. Perfectly seasoned and easy to prepare, it showcases the essence of Mediterranean flavors in every bite.

Ingredients

• Bulgur wheat - 100 grams
• Water - 300 milliliters
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, grated
• Zucchini - 1 small, diced
• Tomato - 1 medium, diced
• Garlic - 2 cloves, minced
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

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 chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the diced bell pepper, grated carrot, and diced zucchini to the saucepan. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are softened.
5. Add the diced tomato, salt, black pepper, and paprika. Cook for another 3-4 minutes, allowing the tomatoes to break down slightly.
6. Pour in the water and bring the mixture to a boil. Once boiling, add the rinsed bulgur wheat, stir well, and reduce the heat to low.
7. Cover the saucepan and let it simmer for about 15-20 minutes, or until the bulgur is tender and the water is absorbed.
8. Remove from heat and let it sit covered for an additional 5 minutes. Fluff the bulgur with a fork, then stir in the chopped parsley before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 57 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

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

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