Fresh Herb & Lemon Bulgur Pilaf

5 Reviews
From: EatingWell Magazine March/April 2009

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

Ingredients 6 servings

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  • 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)
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 2 cups vegetable broth, or reduced-sodium chicken broth
  • 1 1/2 cups chopped carrot
  • 2 teaspoons grated or finely chopped fresh ginger
  • 1 teaspoon coarse salt
  • 1/4 cup lightly packed finely chopped fresh dill
  • 1/4 cup lightly packed finely chopped fresh mint
  • 1/4 cup lightly packed finely chopped flat-leaf parsley
  • 3 tablespoons lemon juice, or more to taste
  • 1/2 cup chopped walnuts, toasted (see Tip)

Preparation

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  • Ready In

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

  • Serving size: about 1 cup
  • Per serving: 273 calories; 12 g fat(1 g sat); 8 g fiber; 39 g carbohydrates; 7 g protein; 45 mcg folate; 0 mg cholesterol; 5 g sugars; 5746 IU vitamin A; 13 mg vitamin C; 59 mg calcium; 2 mg iron; 567 mg sodium; 417 mg potassium
  • Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (25% dv), Magnesium (22% dv), Iron (15% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1 1/2 vegetable, 2 fat

Reviews 5

June 01, 2013
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By: EatingWell User
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
February 13, 2013
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By: Pgirl
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
January 22, 2012
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By: EatingWell User
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
September 19, 2011
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By: hollymclean
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.
August 23, 2010
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By: jordanhorowitz
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.