Curried Bulgur Food

CURRIED PORK BULGUR SALAD

Steps:

• Tip the bulgur into a small pan with the curry powder, cumin seeds (if using), bouillon, dates and spring onions. Pour over 300ml boiling water and cook, covered, for 5-8 mins or until the liquid has been absorbed and the bulgur is tender. Leave to cool completely.
• Stir in the mint, coriander, cucumber, tomatoes and pork. Spoon into containers and top with lemon wedges to squeeze over and mix through just before eating. Will keep for two-three days in the fridge.

HOW TO COOK BULGUR

Steps:

• Combine bulgur, 1 1/2 cups water, salt, and a drizzle of oil in a saucepan. Bring to a simmer, then cover and cook over low heat until tender, about 12 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork. Use immediately, or spread on a rimmed baking sheet to let cool.

CURRIED BULGUR

Steps:

• Chop onion.
• Heat oil in nonstick skillet or pot and saute onion until it begins to soften. Stir in curry powder and bulgur, mixing for about 30 seconds.
• Add the stock. Stir, reduce heat, and simmer about 10 minutes.
• A few minutes before the bulgur is ready, stir in peas and corn and cook until they are heated through and bulgur is done.

CURRIED GARBANZO BEANS AND BULGUR LIME SALAD

Steps:

• Bring 2 cups of water to boil along with the salt and pepper. Stir in the bulgur and return to a boil.
• Cover, reduce heat to low and simmer for 20 minutes. Let stand an additional 5 minutes before removing the lid.
• Heat the olive oil in a large skillet, then add the red onion, garlic and ginger. Cook for several minutes over a medium heat, stirring often.
• Add the tomato and stir until almost all of the liquid evaporates.
• Stir in the cumin, coriander, cayenne and turmeric. Cook about 2 minutes, stirring constantly, until the spices become aromatic.
• Add the garbanzo beans and ½ cup water. Cover and simmer over a low heat, stirring occasionally, until a thick sauce develops, about 15 minutes.
• Combine with the cooked bulgur, then stir in the green onions, parsley, cilantro and lime juice.
• Chill several hours or overnight.
• To serve, place 2 lettuce leaves on each serving plate and mound the salad on top. Garnish with lime wedges.

CURRIED CHICKPEAS WITH CHUTNEY BULGUR

Steps:

• Combine the bulgur with 2 1/2 cups water in a small saucepan. Bring to a rapid simmer, then cover and simmer gently for 15 minutes, or until the water is absorbed.
• Meanwhile, combine the chickpeas, tomatoes, curry powder, cumin, and turmeric in a small saucepan. Bring to a simmer, then simmer gently for 5 minutes. Cover until needed.
• When the bulgur is done, stir in the scallions, cilantro, margarine, and chutney. Season with a little salt. To serve, mound a portion of the bulgur on each plate and top with a portion of the chickpea mixture. Garnish with additional cilantro, if desired.
• Variation
• Make this with whole wheat couscous in place of bulgur. Combine 1 1/4 cups couscous with 2 1/2 cups water in a heatproof container; let stand for 5 to 10 minutes, until the water is absorbed, then fluff with a fork.
• Menu Suggestions
• Serve this with steamed broccoli or green beans along with a simple salad of crisp cucumbers dressed in a creamy vegan dressing. Add fresh flatbread, if you'd like.
• For a colorful meal, combine this with Cauliflower and Carrot Salad (page 189) and microwaved sweet potatoes.
• nutrition information
• Calories: 242
• Total Fat: 4g
• Protein: 7g
• Carbohydrates: 47g
• Fiber: 10g
• Sodium: 340mg