Moroccan Bulgur & Pork Casserole

Moroccan Bulgur & Pork Casserole

5 Reviews
From the EatingWell Kitchen

Fragrant with North African spices and made hearty with chunks of lean pork, this bulgur pilaf casserole recipe is ready to go in the oven in just 25 minutes. Vary the dish by substituting shrimp, Pacific cod fillets or chunks of boneless, skinless chicken thighs for the pork.

Ingredients 4 servings

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  • 1 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon ground turmeric
  • 1/8 teaspoon ground cinnamon
  • Pinch of ground cloves
  • 1 pound boneless pork loin chops or pork tenderloin, trimmed and cut into 1-inch cubes
  • 1 cup water
  • Zest of 1 lemon
  • 1/4 cup lemon juice
  • 1/4 cup bulgur (see Tip)
  • 1 15-ounce can chickpeas, rinsed
  • 1 medium onion, finely chopped
  • 1/2 cup raisins
  • 1/2 cup chopped roasted red peppers, rinsed
  • 1/4 cup chopped fresh mint for garnish

Preparation

  • Active

  • Ready In

  1. Preheat oven to 375°F. Coat a 9-by-13-inch (or similar-size 3-quart) baking dish with cooking spray.
  2. Combine salt, cumin, coriander, ginger, chili powder, pepper, turmeric, cinnamon and cloves in a medium bowl. Transfer 1 teaspoon of the mixture to another medium bowl, add pork and toss. Set aside.
  3. Add water, lemon zest and juice to the remaining spice mixture; whisk to combine. Stir in bulgur, chickpeas, onion, raisins and red peppers. Transfer to the prepared baking dish and spread evenly. Cover with foil.
  4. Bake for 15 minutes. Remove from the oven, carefully uncover and nestle the spiced pork into the bulgur mixture. Cover with foil again and continue to bake until most of the liquid is absorbed and the pork is just cooked through, 25 to 30 minutes more. Let stand, covered, for 5 minutes before serving. Serve sprinkled with mint, if desired.
  • Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.

Nutrition information

  • Per serving: 411 calories; 7 g fat(2 g sat); 9 g fiber; 61 g carbohydrates; 27 g protein; 70 mcg folate; 57 mg cholesterol; 13 g sugars; 0 g added sugars; 508 IU vitamin A; 16 mg vitamin C; 86 mg calcium; 3 mg iron; 959 mg sodium; 694 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value), Magnesium (25% dv), Zinc (22% dv), Potassium (21% dv), Iron (18% dv), Folate (17% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 2 1/2 starch, 1 fruit, 1 vegetable, 3 lean meat

Reviews 5

November 08, 2016
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By: Sally Broff
I tried this using orange zest and juice as I didn't have a lemon. I also omitted the red pepper. I might try it next time with chopped dried fruits instead of the chickpeas just for variety. It also needed an additional 15 minutes for the pork to fully cook. All in all very good. (Did take the other suggestions and used 3/4 cup bulgar.)
January 02, 2016
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By: EatingWell User
Bulgar amount incorrect The printed cook book lists a bulgar amount as 3/4 cup rather than 1/4 cup in the on line recipe. I made recipe using cook book amount of 3/4 cup and it worked well. No need to presoak the bulgar.
April 17, 2014
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By: JK
Quick Tasty Meal in a dish! I was a little worried after reading the other two reviews so I just followed my own preferences and I came out with a great dish. I sauteed the onions for more flavor and pushed the spices to a spicier level. I topped mine with cubes of well-browned goat leg and opted to use preserved lemons. It came together in a flash and made great breakfast leftovers with a poached egg on top. Love it! Pros: Fast, healthy, flexible, depth of flavor Cons: Recipe needs work.
May 16, 2013
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By: EatingWell User
Here's how to make this recipe work 1) Braise the pork first. Toss with salt/pepper, brown in olive oil, then add 2 cups of water and all the dry spices (actually, triple the spice proportions...it's not nearly enough). Transfer to oven at 375 and bake 1.5-2 hrs. 2) Increase bulgur to 1.5c dry. Also, since it's not apparent in the recipe, hydrate it first by pouring in boiling water, letting sit until soft (~30mins), and then draining excess water. 3) Optional - instead of chick peas, I suggest cauliflower. Break it up, toss in oil and salt, roast for about an hour at 375 until brown and soft, and then chop into bite size pieces. 4) Optional - instead of raisins, which are quite sweet, sub in about 20 dried apricots, chopped. 5) Combine braised pork, hydrated bulgur, roast cauliflower, apricots, chopped onion, juice of 1 lemon, and a cup of water in a baking dish, cover and bake at 375 for 40 mins or until water is absorbed. (Omit lemon zest...it's great but just wrong here. Roast pepper ok but not necessary). Toss in mint and additional lemon juice/salt to taste. Serve. Pros: Basic concept is right Cons: Proportions & prep instruction are off
March 25, 2013
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By: EatingWell User
I think this recipe has potential, but I think there might be an error as written--1/4 cup of bulgur just isn't enough. It didn't seem right when I was making it, but I followed the recipe just to see what happened. There was definitely not enough to soak up all the liquid in the recipe nor enough that the bulgur was even a noticeable element of the dish. I added about another 1/4 cup after the pork was cooked and let it soak up the remaining liquid with the casserole dish sitting on the stovetop. The flavors were good, but the pork ended up a little tough. I'd try it again, but with at least double the bulgur.