Quinoa Bulgur Wheat Pilaf Food

HOW TO COOK BULGUR WHEAT

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.

QUINOA PILAF

Steps:

• Cook's Note: To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees F oven until lightly toasted, 6 to 8 minutes. Cool completely before using.
• Heat 2 tablespoons of the oil in a large saucepan or a high-sided skillet over medium-high heat. Add the shallots and cook until soft, about 2 minutes. Add the bell pepper, salt and pepper. Cook until the vegetables are tender, 5 minutes. Make a space in the center of the vegetables and add the remaining 1 tablespoon of oil. Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes. Add the wine and cook until all of the liquid has evaporated, about 2 minutes. Add the broth and bring to a boil. Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes. Keep covered and let sit for 10 minutes. Add the arugula, almonds, mint, cucumber and lemon zest and toss well. Season with salt and pepper.

SIMPLE BULGUR PILAF

Steps:

• Heat olive oil and saute onions until soft.
• Turn heat up to high and add mushrooms, stirring frequently, until mushrooms are cooked and nicely browned.
• Add bulgur, stir and cook briefly, 1-2 minutes.
• Add water, mix once, then cover and cook over low heat until all water is absorbed, about 25 minutes.
• Fluff briefly before serving.

BULGUR WHEAT PILAF

Steps:

• Place bulgur in a heat-proof bowl and pour 1 1/2 cups boiling water over it. Let stand for 45 minutes to 1 hour, until most of the water is absorbed by the wheat. Drain.
• Heat oil in saucepan. Saute onion for about 3 minutes. Add garlic, salt, pepper. Saute for 10 seconds.
• Stir the drained bulgur wheat into the onion mixture. Cook for 4-5 minutes. The excess moisture will cook away and then the wheat will begin to brown and become fluffy.
• Add in the frozen peas. Mix well and cook for about 1 minute longer. Stir in the butter.
• Serve immediately.

BULGUR & QUINOA LUNCH BOWLS

Steps:

• Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.
• For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.
• For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.

WHEAT PILAF

Steps:

• Sauté onions and mushrooms in butter until brown.
• Stir in bulgur and salt then stir for about 1 minute.
• Add water and bring to a boil, stirring constantly.
• Cover and place in 350°F oven for 20-25 minutes.

VEGETABLE QUINOA PILAF

Steps:

• Rinse quinoa with cold water according to the directions on the package; drain.
• In a medium saucepan, combine quinoa and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until quinoa is tender and liquid is absorbed.
• In a medium skillet, heat oil over medium-high heat. Add leeks, peppers, carrots, and celery. Cook for 6 minutes or until vegetables are tender, stirring occasionally. Stir in garlic; cook 1 minute.
• Combine vegetable mixture and quinoa. Stir in cheese, salt, and pepper. Sprinkle with parsley.

QUINOA-BULGUR WHEAT PILAF

Steps:

• Heat skillet over medium heat. When hot, add 1 tablespoon oil. Add diced onion, and sauté for 1 minute.
• Add remaining oil, quinoa and bulgur wheat, and continue cooking and stirring for about 2 minutes, or until grains turn slightly golden.
• Reduce heat to medium-low, add vegetable broth, cover skillet, and cook for 10 minutes, stirring occasionally. Add asparagus and beans, re-cover skillet, and continue cooking and stirring until liquid is absorbed and grains are tender, about 10 minutes more.
• Remove from heat, and stir in artichoke hearts and seasonings. Serve hot.