Bulgur Pilaf with Dried Fruits

Bulgur Pilaf with Dried Fruits

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From: EatingWell Magazine, November/December 1995

Cinnamon and allspice infuse this pilaf with a subtle Middle Eastern fragrance. Serve as a side dish or use it to stuff a large roasting chicken or capon.

Ingredients 6 servings

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  • 1/3 cup dried apricots, chopped
  • 3 tablespoons currants
  • 2 1/2 cups reduced-sodium chicken broth, or vegetable broth
  • 1 tablespoon extra-virgin olive oil
  • 2 cups chopped onions, (2 medium-large)
  • 1 1/2 cups bulgur
  • 1 cinnamon stick, or 1/4 teaspoon ground cinnamon
  • 1 bay leaf
  • Pinch of ground allspice
  • 3 tablespoons pine nuts
  • 1/3 cup chopped fresh parsley or mint
  • Salt & freshly ground pepper to taste

Preparation

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  1. Place apricots and currants in a bowl and cover with boiling water; set aside to plump. Bring broth to a simmer and set aside.
  2. Heat oil in a large heavy saucepan or Dutch oven over medium heat. Add onions and cook, stirring, until softened, 2 to 4 minutes. Add bulgur and stir for 1 minute. Stir in the hot broth, cinnamon, bay leaf and allspice. Bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and the liquid has been absorbed, about 15 minutes.
  3. Meanwhile, toast pine nuts in a small dry skillet over medium heat, shaking the pan almost constantly, until golden, 2 to 3 minutes. Remove from the heat.
  4. When the bulgur is tender, discard the cinnamon stick, if using, and the bay leaf. Drain the dried fruits and add to the pilaf, along with parsley or mint and the toasted pine nuts. Fluff the pilaf with a fork and season with salt and pepper.
  • Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat in a covered casserole in a moderate oven or in the microwave

Nutrition information

  • Per serving: 243 calories; 6 g fat(1 g sat); 7 g fiber; 44 g carbohydrates; 7 g protein; 30 mcg folate; 0 mg cholesterol; 12 g sugars; 0 g added sugars; 858 IU vitamin A; 9 mg vitamin C; 42 mg calcium; 2 mg iron; 290 mg sodium; 555 mg potassium
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 fat

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