Mediterranean Bulgur Bowl Food
MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
MEDITERRANEAN BULGUR
Steps:
- Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.
Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams
MEDITERRANEAN BULGUR SALAD
Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 35m
Yield 9 servings.
Number Of Ingredients 13
Steps:
- In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.
Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.
BULGUR SALAD BOWL
Steps:
- Add the hot water to the bulgur and cover it. Rest for 15 minutes and let the bulgur absorb the water.
- Meanwhile, heat the olive oil and sauté the onions until it is translucent. Then add the tomato paste and saute another 3 minutes. Add the spices and salt and turn off the heat.
- Add the tomato paste & onion mixture, pomegranate molasses and lemon juice to the bulgur. Mix them well.
- Add the chopped greens and tomatoes to the bulgur, fold them.
- Transfer the serving plate and serve it immediately.
Nutrition Facts : Calories 330 kcal, Carbohydrate 39 g, Protein 6 g, Fat 19 g, SaturatedFat 3 g, Sodium 116 mg, Fiber 9 g, Sugar 6 g, UnsaturatedFat 15 g, ServingSize 1 serving
MEDITERRANEAN CHICKEN BOWLS
Provided by Food Network Kitchen
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Cook the bulgur as the label directs; season with salt.
- Whisk the olive oil, vinegar, shallot, cumin and mustard in a medium bowl, then season the dressing with salt and pepper. In a separate bowl, toss half of the dressing with the chicken. Toss the remaining dressing with the kale, romaine, cucumber, bell pepper and tomatoes.
- Divide the bulgur among 4 bowls, then top with the kale mixture and chicken. Top with hummus and sprinkle with parsley. Serve with pita bread.
Nutrition Facts : Calories 530, Fat 20 grams, SaturatedFat 3 grams, Cholesterol 45 milligrams, Sodium 700 milligrams, Carbohydrate 65 grams, Fiber 11 grams, Protein 28 grams, Sugar 5 grams
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