Embark on a tantalizing culinary journey through the vibrant flavors of the Mediterranean with our carefully curated collection of delectable bulgur recipes. Bulgur, an ancient grain known for its nutty taste and high nutritional value, takes center stage in this culinary exploration. Discover an array of enticing dishes, ranging from hearty salads bursting with fresh vegetables and herbs to savory pilafs infused with aromatic spices. Whether you're a seasoned home cook or just starting your culinary adventure, our recipes offer a delightful blend of simplicity and sophistication, guaranteed to transport your taste buds to the sun-kissed shores of the Mediterranean.
Check out the recipes below so you can choose the best recipe for yourself!
MEDITERRANEAN BULGUR SALAD
Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 35m
Yield 9 servings.
Number Of Ingredients 13
Steps:
- In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.
Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.
MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
MEDITERRANEAN BULGUR
Steps:
- Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.
Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams
MEDITERRANEAN BULGUR WHEAT
This is a really yummy side dish that goes well with chicken or fish.
Provided by Andrea
Categories Ingredients Whole Grain Recipes Bulgur Recipes
Time 30m
Yield 4
Number Of Ingredients 9
Steps:
- Bring chicken broth and bulgur to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
- Heat olive oil in a skillet over medium heat; saute onion and celery until tender, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Stir onion mixture, artichoke hearts, and sun-dried tomatoes into bulgur; season with salt and pepper.
Nutrition Facts : Calories 213.4 calories, Carbohydrate 38.8 g, Cholesterol 2.5 mg, Fat 4.2 g, Fiber 9.7 g, Protein 7.9 g, SaturatedFat 0.6 g, Sodium 930.5 mg, Sugar 3.3 g
MEDITERRANEAN BULGUR SALAD
Steps:
- Combine boiling water and bulgur in a bowl. Cover the bowl and let sit until water is absorbed, about 30 minutes.
- Place chopped cucumber in a bowl and sprinkle with salt.
- Whisk lemon juice, olive oil, garlic, lemon zest, and ground black pepper together in a bowl until dressing is well-combined.
- Stir bulgur, chickpeas, cucumber, and green onions together in a bowl; pour dressing over bulgur mixture and toss to coat completely. Cover the bowl with plastic wrap and refrigerate until flavors combine, at least 1 hour.
Nutrition Facts : Calories 179.6 calories, Carbohydrate 29.4 g, Fat 5.4 g, Fiber 6.5 g, Protein 5.4 g, SaturatedFat 0.7 g, Sodium 172.2 mg, Sugar 0.4 g
SLOW-COOKER MEDITERRANEAN BULGUR AND LENTILS
Slow cooked bulgur and lentil dinner - perfect for Mediterranean cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 3h45m
Yield 8
Number Of Ingredients 10
Steps:
- In 3- to 4-quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
- Cover; cook on Low heat setting 3 to 4 hours or until lentils are tender.
- Stir in tomatoes and olives. Increase heat setting to High. Cover; cook 15 minutes longer. Top with cheese.
Nutrition Facts : Calories 210, Carbohydrate 33 g, Cholesterol 0 mg, Fat 1/2, Fiber 7 g, Protein 10 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 880 mg, Sugar 4 g, TransFat 0 g
VERONICA'S MEDITERRANEAN BULGUR AND LENTIL STEW
I despise Lentils, BUT, this lentil recipe I LIKED a lot. Yet another tasty and healthy diet recipe.
Provided by Trixyinaz
Categories Stew
Time 45m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Chop bell pepper, parsley and onion.
- In a medium saucepan, bring water and lentils to a boil.
- Reduce the heat to medium/medium-low and simmer for about 25 minutes- COVERED.
- Stir in bulgur wheat and black pepper.
- Continue to simmer- UNCOVERED- until lentils are tender and water is absorbed (should take about 10 to 15 minutes).
- In a skillet, heat oil on medium-high heat and sauté onion and bell pepper until tender (about 4 minutes).
- Stir onion and pepper into bulgur mixture, sprinkle with fresh parsley and serve.
Nutrition Facts : Calories 292.9, Fat 6, SaturatedFat 0.9, Sodium 17.8, Carbohydrate 46.4, Fiber 9.2, Sugar 3, Protein 16.5
Tips:
- Boil or steam the bulgur: Cooking bulgur in boiling water or steaming it helps to soften the grains and make them more digestible. Ensure it is cooked through but still has a slight bite.
- Use vegetable broth or stock: Instead of plain water, use flavorful vegetable broth or stock when cooking bulgur to enhance its taste and add an extra layer of savory flavor.
- Add aromatic vegetables: When cooking bulgur, include aromatic vegetables like diced onions, carrots, celery, or garlic to elevate its flavor and add texture.
- Stir in herbs and spices: Incorporate a blend of aromatic herbs and flavorful spices to enhance the taste of the bulgur. Common Mediterranean herbs include parsley, mint, cilantro, and thyme. Spices like cumin, coriander, and paprika add warmth and depth.
- Add dried fruits and nuts: For a sweet and savory combination, add dried fruits like cranberries, raisins, apricots, or cherries to the bulgur. Nuts like almonds, walnuts, or pistachios add a satisfying crunch and extra nutrients.
- Experiment with different cooking methods: Bulgur can be enjoyed in a variety of ways. It can be served as a pilaf, cooked with vegetables and broth, or used in salads, soups, and stews. Try different cooking techniques to find your preferred way of enjoying bulgur.
Conclusion:
Mediterranean bulgur is a versatile and nutritious grain that can be used in various dishes. Its mild flavor makes it a perfect base for incorporating diverse flavors and ingredients. Whether you enjoy it as a pilaf, salad, or soup, bulgur offers a delightful culinary experience. Experiment with different recipes and cooking methods to discover the many ways this ancient grain can be enjoyed as part of a healthy and flavorful Mediterranean-inspired meal.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love