Fresh Herb & Lemon Bulgur Pilaf

Name: Fresh Herb & Lemon Bulgur Pilaf
Total time: 50 min
Ingredients: 2 tablespoons extra-virgin olive oil; 2 cups chopped onion; 1 clove garlic, finely chopped; 1 1/2 cups bulgur, preferably medium or coarse (see Note); ½ teaspoon ground turmeric; ½ teaspoon ground cumin; 2 cups vegetable broth, or reduced-sodium chicken broth; 1 ½ cups chopped carrot; 2 teaspoons grated or finely chopped fresh ginger; 1 teaspoon coarse salt; ¼ cup lightly packed finely chopped fresh dill; ¼ cup lightly packed finely chopped fresh mint; ¼ cup lightly packed finely chopped flat-leaf parsley; 3 tablespoons lemon juice, or more to taste; 1/2 cup chopped walnuts, toasted (see Tip)

Rating: 4.8 stars

5 Ratings
5 Reviews

This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon. Source: EatingWell Magazine, March/April 2009

Marie Simmons

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Recipe Summary

total:

50 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 1

Heat oil in a large high-sided skillet or broad shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute.

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Step 2

Add broth, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all the broth is absorbed and there are "eyes" or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes.
Step 3

Stir dill, mint, parsley and lemon juice into the pilaf. Serve topped with walnuts.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon juice and/or salt to taste before serving.

Note: 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, or online at kalustyans.com, buylebanese.com.

Tip: To toast chopped walnuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition Facts

Serving Size: about 1 cup

Per Serving:

273 calories; 11.7 g total fat; 1.4 g saturated fat; 567 mg sodium. 417 mg potassium; 38.8 g carbohydrates; 7.7 g fiber; 5 g sugar; 7.3 g protein; 5746 IU vitamin a iu; 13 mg vitamin c; 45 mcg folate; 59 mg calcium; 2 mg iron; 87 mg magnesium;

Exchanges:

2 starch, 1 1/2 vegetable, 2 fat

Reviews (5)

Read More Reviews

5 Ratings

5 star values: 4
4 star values: 1
3 star values: 0
2 star values: 0
1 star values: 0

Reviews: Most Helpful

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EatingWell User

06/01/2013

Yummy! This delicious dish was fairly easy to make and tastes delicious! I soaked the bulgur in water before adding it to the pot which I don't think I was supposed to do as the vegetable broth would have probably softened it nicely. I will try it that way next time. This dish has a wonderful Mediterranean flavor and can be served hot or cold. I added the juice of 1 lemon instead of just 3 tablespoons and I thought it really added flavor. Pros: Easy to Make tastes great Cons: Wasn't sure if I was supposed to soften the bulgur before adding it to the recipe Read More

Pgirl

02/14/2013

Mouthwatering The night of I added some tofu with it and had it warm. The next day had it cold for lunch and the flavor had just merryed all together it was so good and simple to make Pros: Simple better over time zesty good cold or warm Read More

EatingWell User

01/22/2012

Wow! Delicious! I was trying the New Year Resolution to eat more grains and found this recipe. All the flavors are perfect! I even had my husband and 4-year-old daughter eat all of theirs! i did cut the recipe in half because 6 cups sounded like a lot. I had seconds and there's still two servings left. Great crunch from the walnuts. This is a keeper! Pros: Great Flavors Read More

jordanhorowitz@verizon.net

10/30/2011

Absolutely delicious. Kept sneaking spoonfuls of leftovers out of the fridge. We added a pound of cleaned cooked shrimp from the supermarket and it was a great one-dish meal. Read More

hollymclean

10/29/2011

Yummy and Versatile Couldn't find bulgur at the grocery store (Safeway of course...) so used a wild rice blend instead and it was awesome. Even my 5 year old ate all of hers. Read More

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