Today, I bring you a delicious tomato bulgur pilaf recipe from cookbook author Yara Shoemaker. She wants you to know that you can achieve a home-cooked meal quickly without the emergency help of boxes, cans and processed food. Things like this recipe with coarse bulgur wheat may sound intimidating to you just because you are not familiar with them. However, they are actually quite healthy and they become easy if you begin to use them regularly.
You are probably familiar with a rice pilaf and this wheat pilaf uses the same principles of cooking in stock, adding spices, and vegetables. It uses a coarse bulgur wheat as the grain though and this provides a very nutritious base for the dish and a great flavor profile.
This post is contributed by Yara Shoemaker who is an ordinary woman with an extraordinary appetite for knowledge about healthy living. She decided to dig deep into the facts of nutrition and health to learn how every bite would affect her and her loved ones. As a result, she created an ideal lifestyle centered on natural nourishment with real flavor. The principles are simple: savor the things you love and keep everything in proportion to be healthy and happy.
Bulgur Wheat Pilaf Is A Delicious Mediterranean Dish
Bulgur wheat is the star of one of my favorite Mediterranean dishes. The savory whole grain shines as a nutritious alternative to rice (it has more than twice the fiber of brown rice) and is so easy to prepare as either a main dish or on the side. The tomatoes and peppers are also chock-full of vitamins A and C! You’ll be surprised how easy it is to throw together a delicious dinner, like this Tomato Bulgur Wheat Pilaf, from the ingredients you now keep on hand.
Tomato Bulgur Pilaf
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 medium onion
- 1 medium bell pepper in your favorite color (or mix colors!)
- 1 cup coarse bulgur wheat (often labeled #3)
- 1 cup pureed fresh organic tomatoes
- 1 tablespoon organic tomato paste
- ½ cup liquid of your choice: chicken stock, vegetable stock, or water
- Sea salt
- Black pepper
How To Make Tomato Bulgur Pilaf:
Rinse and drain bulgur wheat and set aside. Peel the onion and dice it and the bell pepper finely. Place a pot over medium heat on the stove; once hot, add olive oil and reduce heat to medium-low. Sauté the onion until translucent about 3 minutes. Add diced bell pepper to onion and continue cooking to soften another 3-5 minutes. Add bulgur wheat and stir to combine evenly.
Pour in your chosen liquid, tomato puree and tomato paste, add seasonings to taste and cover the pot, turning the heat up to medium-high. When the liquid boils, turn the heat down to low and simmer, covered, until the bulgur wheat is tender and all the liquid has been absorbed, about 15-20 minutes. Serve the Tomato Bulgur Wheat Pilaf with a green salad or next to your favorite fish filet and enjoy!
Remember, the best healthy changes are ones you can stick to in the long-term. That means taking it gradually and doing your homework. I spent years researching every ingredient and tool in my kitchen to find the optimal healthy lifestyle and was inspired by the wonderful results to share it with others. My book, Health On Your Plate, is the quick guide to everything you need to know, from the healthiest cookware and appliances, to essential spices, produce, and ingredients every kitchen should have and how to shop for them. I even uncover eye-opening, little-known food mysteries that will help keep you and your family healthy and safe. And you can look forward to my easy, versatile recipes that help you get creative in the kitchen to make incredibly healthy and delicious meals!
Printable Tomato Bulgur Pilaf Recipe
Mediterranean Tomato Bulgur Pilaf Recipe
Notes
If using as a side dish, 1/2 cup servings should provide for about 6.
If using as a main dish, 1 cup servings should provide for about 3.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion
- 1 medium bell pepper in your favorite color (or mix colors!)
- 1 cup coarse bulgur wheat (often labeled #3)
- 1 cup pureed fresh organic tomatoes
- 1 tablespoon organic tomato paste
- ½ cup liquid of your choice: chicken stock, vegetable stock, or water
- Sea salt
- Black pepper
Instructions
- Rinse and drain bulgur wheat and set aside.
- Peel the onion and dice it and the bell pepper finely.
- Place a pot over medium heat on the stove; once hot, add olive oil and reduce heat to medium-low.
- Sauté the onion until translucent about 3-5 minutes.
- Add diced bell pepper to onion and continue cooking to soften about 3-5 mintues.
- Add bulgur wheat and stir to combine evenly. Pour in your chosen liquid, tomato puree and tomato paste, add seasonings to taste and cover the pot, turning the heat up to medium-high.
- When the liquid boils, turn the heat down to low and simmer, covered, until the bulgur wheat is tender and all the liquid has been absorbed about 15-20 minutes.
- Serve the Tomato Bulgur Wheat Pilaf with a green salad or next to your favorite fish filet and enjoy!
Nutrition Facts
Mediterranean Tomato Bulgur Pilaf Recipe
Serves: 6
|
Amount Per Serving: 1/2 cup
|
||
|---|---|---|
| Calories | 147.77 kcal | |
| % Daily Value* | ||
| Total Fat 5.2 g | 8% | |
| Saturated Fat 0.77 g | 3.9% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.6 mg | 0.2% | |
| Sodium 264.73 mg | 11% | |
| Total Carbohydrate 23.01 g | 7.7% | |
| Dietary Fiber 4.14 g | 16.6% | |
| Sugars 3.0 g | ||
| Protein 4.14 g | ||
| Vitamin A 4.88 % | Vitamin C 34.12 % | |
| Calcium 1.95 % | Iron 5.26 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
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fresh, healthy and no doubt delish! xo