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.
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
I came up with this salad because I had some cucumber to use up, and really liked the results. It's similar to Tabbouleh, but with a more Italian flavor. All amounts can be adjusted to suit your taste.
Provided by Kevlarturtle
Categories Grains
Time 45m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Pour water into a medium saucepan with a tight-fitting lid. Add salt and bring to a boil over high heat. When water boils, add bulgur and remove from heat. Cover and let stand 30 minutes, or until all the water has been absorbed.
- In a large bowl, combine bulgur with all remaining ingredients and stir to mix thoroughly.
- This can be served at room temperature or chilled. Top with fresh parmesan or crumbled feta, if desired.
Nutrition Facts : Calories 149.7, Fat 2.8, SaturatedFat 0.4, Sodium 352.9, Carbohydrate 29, Fiber 8.9, Sugar 2.3, Protein 6
HOW TO COOK BULGUR WHEAT
Your ultimate guide for how to cook bulgur wheat perfectly every time! Bulgur is one of my favorite super grains used often in Mediterranean cooking. This nutritious, versatile grain is delicious in tabouli, kibbeh, in soups or stews, or alongside your favorite protein! I've included instructions for preparing both coarse and fine bulgur wheat.
Provided by Suzy Karadsheh
Categories Side Dish
Number Of Ingredients 8
Steps:
- Rinse 1 cup of bulgur and drain well.
- In a medium saucepan, bring 1 1/2 cups of low-sodium broth (or water) to a boil. Stir in the drained bulgur and olive oil (if using). Season with a big dash of kosher salt.
- Allow the liquid to bubble again, then turn the heat down. Cover and let simmer for about 12 minutes or until the bulgur is tender and has fully absorbed the liquid.
- Remove from the heat and let stand, covered, for another 10 minutes (leave it alone).
- Fluff with a fork and garnish with parsley before serving.
- Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.
- Set it aside for 10 to 12 minutes to soak. Once the bulgur has soaked all the water, you can fluff it and serve it or use it in tabouli or otherwise.
Nutrition Facts : Calories 100.4 kcal, Carbohydrate 17.7 g, Protein 2.9 g, Fat 2.6 g, SaturatedFat 0.4 g, Sodium 7 mg, Fiber 4.3 g, Sugar 0.1 g, UnsaturatedFat 2.1 g, ServingSize 1 serving
VERONICA'S MEDITERRANEAN BULGUR AND LENTIL STEW
I despise Lentils, BUT, this lentil recipe I LIKED a lot. Yet another tasty and healthy diet recipe.
Provided by Trixyinaz
Categories Stew
Time 45m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Chop bell pepper, parsley and onion.
- In a medium saucepan, bring water and lentils to a boil.
- Reduce the heat to medium/medium-low and simmer for about 25 minutes- COVERED.
- Stir in bulgur wheat and black pepper.
- Continue to simmer- UNCOVERED- until lentils are tender and water is absorbed (should take about 10 to 15 minutes).
- In a skillet, heat oil on medium-high heat and sauté onion and bell pepper until tender (about 4 minutes).
- Stir onion and pepper into bulgur mixture, sprinkle with fresh parsley and serve.
Nutrition Facts : Calories 292.9, Fat 6, SaturatedFat 0.9, Sodium 17.8, Carbohydrate 46.4, Fiber 9.2, Sugar 3, Protein 16.5
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