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Bulgur Pilaf with Dried Fruits

:  November/December 1995

Your rating: None Average: 4 (1 vote)

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.


Bulgur Pilaf with Dried Fruits Recipe

Makes: 6 servings, a generous 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

  • 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

Per serving: 247 calories; 6 g fat ( 1 g sat , 3 g mono ); 2 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 8 g protein; 9 g fiber; 117 mg sodium; 470 mg potassium.

Nutrition Bonus: Magnesium (19% daily value), Vitamin A (17% dv), Vitamin C (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 fat


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Recipe Categories

Type of Dish
Side dish, grain
Ethnic/Regional
Middle Eastern
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
6
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Everyday favorites
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Vegetarian
Publication
November/December 1995
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