Fresh Herb & Lemon Bulgur Pilaf

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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 test

total:
50 mins
Servings:
6

Nutrition Profile:

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; carbohydrates 38.8g; dietary fiber 7.7g; sugars 5.1g; fat 11.7g; saturated fat 1.4g; vitamin a iu 5746.5IU; vitamin c 13.3mg; folate 45.2mcg; calcium 59.3mg; iron 2.2mg; magnesium 87.1mg; potassium 417.2mg; sodium 567mg; thiamin 0.2mg.
Exchanges:

2 starch, 1 1/2 vegetable, 2 fat

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