Bulgur Pilaf With Broccoli

Brocolli Bulgur Pilaf

Broccoli Bulgur Pilaf

What Is Bulgur?

This Broccoli Bulgur Pilaf is the third recipe in my series on ancient grains. Thanks for hanging with me, as I explore these amazing food sources, each of which, differ from each other, but share so much in common. Bulgur is the groat, or berry, of the wheat plant, most of the time from durum wheat. Groats are a whole grain which contains the germ and the bran, which are, like, all the ancient grains, nutritional superfoods. Sometimes, Bulgur is referred to as cracked wheat, and usually, it’s par-cooked. So, Bulgur cooks fairly quickly, in comparison to other whole grains, which means it’s a really convenient choice, too.

Bulgur is a Nutrition Packed Grain

As with most whole grains, Bulgur is really high in fibre, vitamins, and minerals, and protein. These grains are just plain incredibly good for us. Including them in our diets is an easy, economical, and delicious way to the healthiest possible diet. Read more about the nutritional benefits here: What is Bulgur Wheat – Everything You Need to Know. Bulgur is a nutrient-dense, sustainable, as well as an economical food source. Plus, it’s easy to make and quick cooking. We all want convenience, and grains are just that.

Bulgar can substitute for rice and most other grains. This beautiful grain has been a staple in the cuisines of India, Turkey and the Middle East for centuries. Yes, centuries. Since biblical times, in fact. Talk about ancient, right?

 

Bulgar Makes For A Healthier Pilaf

A pilaf is a rice-based dish; first, you saute the grain in oil or butter and then simmer it in broth and seasonings. In this pilaf, I’m totally amping up the nutrition by using red bulgur instead of white rice. But, just as I did with my Farro risotto, I’m using the exact same cooking process that you would use to make a pilaf. I love using the standard cooking processes with different, but healthier ingredients, and that’s what I’m aiming to do way more often.

This Bulgar Pilaf is delicious and hearty. It’s a perfect vegetarian meal, but, also a lovely side for a carnivorous one, too. It’s a flavour-filled and delicious meal all on its own. I love the nutty taste of bulgur combined with the freshness of lightly cooked broccoli. In keeping with this whole grain’s roots, I am using Levantine spices in this pilaf.

Want to try more ways with bulgur? Check out Bulgur Stuffed Acorn Squash, or Moroccan Chicken Stuffed Peppers.

Broccoli Bulgur Pilaf

 

Brocolli Bulgur Pilaf

Broccoli Bulgur Pilaf

Colleen
Nutritious and quick Cooking Bulgur replaces the rice in this tasty Levantine spiced pilaf.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine North African, Vegetarian
Servings 4 servings
Calories 228 kcal

Ingredients
  

Instructions
 

  • in a large saucepan, heat oil and butter over medium heat
  • Add onion, and cook about two minutes, until softened
  • Add bulgur and cook, stirring for about 4 minutes.
  • Add paprika, cinnamon, clove, allspice, fenugreek, ginger, pepper, and salt
  • Cook and stir until spices are fragrant, about one minute.
  • Turn heat to high, and add stock, stirring, and bring to a boil
  • Reduce heat to low, cover and simmer for 10 minutes.
  • Turn off heat and allow to sit for 15 minutes
  • Bring a large pot of water to a boil. Add broccoli and allow to boil 2- 3 minutes, until just tender crisp and still bright green. Drain and set aside.
  • Stir broccoli into cooked bulgur mixture. Garnish with parsley

Notes

*To make this vegetarian dish vegan, simply omit the butter. 
If you use a vegetable broth that contains salt, don't use salt until you taste at the end of cooking, then add salt to taste.

Nutrition

Serving: 1gCalories: 228kcalCarbohydrates: 34gProtein: 6gFat: 8gSaturated Fat: 1gCholesterol: 2mgSodium: 260mgPotassium: 349mgFiber: 8gSugar: 3gVitamin A: 970IUVitamin C: 45.1mgCalcium: 46mgIron: 1.5mg
Keyword ancient grains, broccoli, bulgur wheat, whole grain
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Brocolli Bulgur Pilaf
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10 thoughts on “Bulgur Pilaf With Broccoli

  1. Hello Colleen, I think this dish looks simply delicious. If I recall correctly I’ve had bulgar before but can’t remember the texture or flavour! I have to try this to remind me again!

  2. This looks so filling, colourful and healthy! Plus, I have two huge stalks of broccoli about to go bad in my fridge. What a perfect way to use them up!

  3. I haven’t had bulgar, but it looks fantastic and now I *really* want to give it a whirl. And I mean, broccoli is my most fave veggie, so this dish has my name written all over it. Thanks for sharing this!

  4. I love making a huge pilaf recipe so I can use it as a side for different dishes throughout the week. I’ve recently been thinking of using grains instead of basmati rice to up the nutrition levels, so I’m really happy I found your recipe! I like the spice combination you used, it must make for such an aromatic, versatile dish. Will try this very soon!

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