Fresh Herb & Lemon Bulgur Pilaf
From EatingWell: March/April 2009
This pilaf, made with nutty bulgur, gets plenty of bright flavor from fresh dill, mint, parsley, ginger and lemon.
- 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)
- 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.
- 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 & Notes
- 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, lebaneseproducts.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.
Per serving: 277 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 39 g carbohydrates; 7 g protein; 10 g fiber; 507 mg sodium; 420 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
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Total Time
- 1 hour or less
- Main Ingredient
- Vegetarian, other
- Preparation/ Technique
- Type of Dish
- Side dish, grain
- Middle Eastern
- Ease of Preparation
- March/April 2009