Whole grains are good source of fiber and other important nutrients. I love to include different types of grains in my diet like millets, buckwheat, rice, wheat, quinao, sorghum, oats, amaranth etc. Today we are going to make a very simple and quick dish with bulgur. You need just 15-20 minutes of your time to make this filling and nutritious lunch. Bulgur is often confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Bulgur is a kind of dried cracked wheat which is parboiled. It is most common in European and Middle Eastern cuisine. As bulgur is parboiled, it simply needs to be soaked in hot water or broth. Sounds simple isn’t’ it? We can make anything from pilafs to salads to side dishes with bulgur. According to Whole Grains Council – Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. Today we will make a quick and nutritious pilaf with bulgur, peas, herbs and nuts.
Finely chop onions and par boil peas (if using fresh ones) with a little salt.
Bring 1 cup of water to rolling boil, remove from heat and add bulgur to it with 1/4 tsp of salt. Stir, cover and let it stand for 20 minutes. Drain any excess liquid, fluff it with a fork and keep it aside.
In a pan, heat oil, add bay leaf, cloves and cinnamon. Saute for a few seconds and add finely chopped onions.
Saute until onions turn transparent. Add green chillies, ginger garlic paste and saute until the raw flavor goes.
Add peas, coriander leaves, mint leaves, salt needed and cook for 3-4 minutes.
Add the cooked bulgur, mix well and cook for another 2 minutes. To make it more nutritious, I have topped it with chopped pecans. You can also top it with mixed seeds. That’s it. Filling, nutritious and delicious bulgur peas pilaf is ready.
Note – Water ratio – for 1 part bulgur wheat you need of 2 parts water (1 : 2). You can also use vegetable broth instead of water.
More Bulgur Recipes
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