Fresh Herb & Lemon Bulgur Pilaf

Rating: 4.8 stars
5 Ratings
  • 5 star values: 4
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon.

Marie Simmons
Source: EatingWell Magazine, March/April 2009

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Recipe Summary

total:
50 mins
Servings:
6
Nutrition Profile:
High Fiber
Dairy-Free
Vegetarian
Vegan
Healthy Immunity
Nutrition Info
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Ingredients

Directions

  • 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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  • 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.

  • 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; protein 7.3g 15% DV; carbohydrates 38.8g 13% DV; exchange other carbs 2.5; dietary fiber 7.7g 31% DV; sugars 5.1g; fat 11.7g 18% DV; saturated fat 1.4g 7% DV; cholesterolmg; vitamin a iu 5746.5IU 115% DV; vitamin c 13.3mg 22% DV; folate 45.2mcg 11% DV; calcium 59.3mg 6% DV; iron 2.2mg 12% DV; magnesium 87.1mg 31% DV; potassium 417.2mg 12% DV; sodium 567mg 23% DV; thiamin 0.2mg 17% DV.
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:
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EatingWell User
Rating: 5 stars
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
Rating: 5 stars
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
Rating: 5 stars
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
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jordanhorowitz@verizon.net
Rating: 5 stars
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
Rating: 4 stars
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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