BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL
With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.
Provided by Jennifer Segal
Categories Salads
Time 40m
Yield 4 to 6 as a side dish (2 to 3 as a main course)
Number Of Ingredients 14
Steps:
- Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
- Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
- In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.
Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg
25 EASY WAYS TO COOK WITH BULGUR
Get a boost of goodness with these easy and nutritious bulgur recipes. They're low-calorie, nutrient-dense, high in fiber, and ideal for families.
Provided by insanelygood
Categories Recipe Roundup
Number Of Ingredients 25
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious recipe in 30 minutes or less!
Nutrition Facts :
BULGUR SALAD WITH GREEN ONION VINAIGRETTE
Steps:
- Place bulgur in a large bowl, pour 3 cups boiling water over, cover the bowl with plastic wrap and let sit until tender, about 15 to 20 minutes. Drain well, squeezing out as much water as possible, if needed. Return the cooked bulgur to the bowl and mix in the onion, tomatoes, parsley, mint, and 4 sliced green onions. Place the lime juice, honey, serrano, and 1/2 cup chopped green onion in a blender and blend until smooth. With the motor running, slowly add the oil until emulsified. If the mixture appears too thick, blend in a few tablespoons of cold water, and season with salt and pepper, to taste. Transfer the salad to a platter and drizzle with the green onion vinaigrette.
Nutrition Facts : Calories 260 calorie, Fat 19 grams, SaturatedFat 1.5 grams, Cholesterol 0 milligrams, Sodium 337 milligrams, Carbohydrate 22 grams, Fiber 5 grams, Protein 3 grams, Sugar 5 grams
BULGUR WITH SAVORY GREENS
Make and share this Bulgur With Savory Greens recipe from Food.com.
Provided by dicentra
Categories One Dish Meal
Time 30m
Yield 6-8 serving(s)
Number Of Ingredients 9
Steps:
- In a large skillet, saute the onions and garlic in the oil for about 8 minutes, until the onions are translucent.
- Add the greens and lemon juice, cover and cook until the greens have just wilted.
- Stir in bulgur and salt.
- Add water, cover, and cook on med-low for about 15 minutes until the bulgur is tender and most of the water has been absorbed.
- Sprinkle with pepper and add more lemon juice to taste.
- VARIATION: add 1/2 cup cooked chickpeas just before serving.
Nutrition Facts : Calories 186.2, Fat 2.9, SaturatedFat 0.4, Sodium 559.1, Carbohydrate 37.2, Fiber 8.6, Sugar 4, Protein 6.4
GREENS AND BULGUR GRATIN
Categories Leafy Green Side Bake High Fiber Casserole/Gratin Mozzarella Parmesan Gourmet Vegetarian Pescatarian Peanut Free Tree Nut Free Soy Free Kosher
Yield Serves 4 as a main course or 6 as a side dish
Number Of Ingredients 10
Steps:
- In a heatproof bowl pour enough boiling water over bulgur to cover by 1 inch. Cover bowl with a plate to trap steam and let stand 20 minutes. Drain bulgur in a large fine sieve, pressing out excess liquid, and transfer to a bowl.
- Keeping each variety of green separate, tear greens into bite-size pieces, discarding stems. Still keeping greens separate, wash thoroughly by dunking in a sinkful of water and transfer to a colander to drain.
- Put coarser greens (kale or collard) in a 4 1/2- to 5-quart kettle and steam in water clinging to leaves, covered, over moderate heat, stirring occasionally, until wilted, about 4 minutes. Add delicate greens (escarole, spinach, Swiss chard, and/or mustard) to coarse greens and steam, covered, stirring occasionally, until just wilted, 3 to 4 minutes. Drain greens in colander, pressing out excess liquid.
- In a large heavy skillet cook garlic in oil over moderate heat,stirring, until softened but not golden. Stir in greens and bulgur and season generously with salt and pepper. Stir in Parmesan and remove skillet from heat.
- Preheat oven to 400°F. and lightly oil a 1 1/2-quart gratin dish or other shallow baking dish.
- Spread half of greens mixture in dish and sprinkle evenly with mozzarella. Spread remaining greens mixture over mozzarella and smooth top with a rubber spatula. Gratin may be prepared up to this point 8 hours ahead and chilled, covered.
- Make topping:
- In a small bowl with a fork stir together bread crumbs and oil until crumbs are evenly moistened.
- Sprinkle topping over greens mixture and bake in middle of oven 30 minutes, or until bubbling and top is browned lightly.
WINTER VEGETABLES AND BULGUR
Categories Onion Side Roast Low Fat Vegetarian Low Cal High Fiber Spinach Root Vegetable Winter Healthy Vegan Bulgur Bon Appétit Sugar Conscious Pescatarian Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 main-course servings
Number Of Ingredients 7
Steps:
- Heat oil in heavy large pot over high heat. Add root vegetables and onions; sauté until beginning to brown, about 10 minutes. Add vegetable broth and herbes de Provence; bring to boil. Add bulgur; cover pot and reduce heat to low. Simmer until bulgur is almost tender, stirring occasionally, about 15 minutes. Add spinach; stir until wilted, about 1 minute. Season to taste with salt and pepper.
BULGUR SALAD WITH GREENS, BARBERRIES AND YOGURT
I bought some dried barberries at my Iranian market not too long ago and have been adding them to frittatas and salads. They're tart dried fruits, about the size of currants. You can substitute dried cranberries or dried cherries for them.
Provided by Martha Rose Shulman
Categories salads and dressings
Time 1h
Yield Serves 4 to 6
Number Of Ingredients 15
Steps:
- Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes, or until the water is absorbed. Remove from the heat, uncover and place a clean dishtowel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes. Uncover and place on a baking sheet or in a wide bowl to cool.
- Meanwhile, strip the chard leaves from the stems (retain the stems if they're wide and meaty) and wash well in 2 changes of water. Steam above 1 inch of boiling water for about 2 minutes, until wilted; alternatively, blanch for about 1 minute in salted boiling water. Transfer to a bowl of cold water, then drain and squeeze out excess water, taking the chard up by the handful. Chop fine.
- Dice the chard stems. Measure out 1 cup. Heat 1 tablespoon of the olive oil over medium heat in a medium skillet and add the chard stems. Cook, stirring, for about 3 minutes, just until crisp-tender. Add 1 minced garlic clove, stir for about 30 seconds, until fragrant, and remove from the heat.
- Combine the bulgur, chopped chard, chard stems, chopped tarragon and mint, za'atar, allspice and barberries in a large bowl. Whisk together the lemon juice, salt and pepper to taste, and olive oil. Toss with the bulgur mixture. Transfer to a platter or a wide salad bowl.
- Pound the remaining garlic to a paste with a pinch of salt in a mortar and pestle. Stir into the yogurt. Spoon on top of the salad and serve.
Nutrition Facts : @context http, Calories 259, UnsaturatedFat 10 grams, Carbohydrate 26 grams, Fat 15 grams, Fiber 5 grams, Protein 8 grams, SaturatedFat 3 grams, Sodium 589 milligrams, Sugar 5 grams
BULGUR VEGGIE BURGER
This recipe is a modified version from this month's Gourmet Magazine (June 2008). The burgers can be prepared on the grill or in a skillet. If you don't want to use a food processor, you can simply chop the onions finely and mash the beans and walnuts together before mixing in everything else by hand. Uncooked patties can be chilled, covered, up to 4 hours.
Provided by blucoat
Categories Lunch/Snacks
Time 50m
Yield 4 burgers
Number Of Ingredients 11
Steps:
- Cook half of onion with 1/4 teaspoon salt in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, 5 to 7 minutes. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. Transfer to a bowl and stir in beans and soy sauce.
- Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.
- Form rounded 1/2 cups of mixture into 4 (3 1/2-inch-diameter) patties. Chill at least 10 minutes.
- While patties chill, stir together mayonnaise, zest, and juice.
- GRILL DIRECTIONS: Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas). Put perforated grill sheet on grill and preheat 10 minutes. Brush patties all over with oil. Oil grill sheet, then grill burgers on grill sheet, covered only if using a gas grill, carefully turning once, until golden brown, about 8 minutes total.
- STOVETOP DIRECTIONS: Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown, about 8 minutes total.
Nutrition Facts : Calories 301.3, Fat 18.6, SaturatedFat 2, Sodium 561.4, Carbohydrate 28.5, Fiber 8, Sugar 1.8, Protein 9.6
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