Bulgur wheat is a cereal food most commonly eaten in the Middle Eastern cuisine. ( Also known as bulghur, burghul or bulgar.) It is also found in Greece, Turkey as well as many other countries around the world. Bulgur are precooked wheat berries, it is what is left after wheat kernels have been steamed, dried and crushed.¹ In the Middle East Bulgur has been a staple due to the inexpensive price as well as for the health benefits.
Bulgur is a great food to add to your diet. It is high in fiber and nutrients, and a great source of low-fat protein. So a perfect food to add to your diet when trying to eat healthier or attempting to loose weight. The high fiber helps your digestive system keep healthy but we also know that high fiber foods make you feel fuller faster. The protein will help keep you fuller longer so preventing in between meal snacking. Bulgur is also a low Glycemic index food which helps keep your blood sugar down, another great benefit. Oh and did I mention that Bulgur is low in fat and calories?
Pilaf is a term that describes rice that is cooked in a seasoned broth.( It is also know as pilaf, pilaf, pilaf and/or pilaw.) Additionally meats or vegetables can be added to the pilaf. Recipes and variations of pilaf are as vast as the countries in which the dish is commonly found. This recipe is a pilaf in that the rice substitute, Bulgur was cooked in a seasoned broth. However, I cooked the vegetables separately to make sure the eggplant was to the soft consistency my husband likes. But feel free to experiment and cook all ingredients together if you like.
Bulgur is a great grain to substitute for rice. In fact my personal opinion is that Bulgur tastes and works better than rice in many recipes. This recipe today I’ve made both with white rice and Bulgur. Both hubby and I agree that Bulgur tastes better. You can buy Bulgur at Middle Easter, Turkish, Greek, organic or health food stores. Though Bulgur has become quite popular so you may want to check your local grocery store before the others. Make sure you read the package for the different grain grades. I’ve used a coarse grade Bulgur, if you use an other cooking time will vary.
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Bulgur and Eggplant Pilaf
- Total Time: 50 minutes
- Yield: 2 servings
Description
This Bulgur and Eggplant Pilaf offers a flavorful twist on a classic rice pilaf, using bulgur for a hearty, nutritious base paired with tender eggplant and vibrant vegetables.
Ingredients
Bulgur Ingredients
- 1 cup or 180g coarse Bulgur
- 1/4 tsp granulated garlic
- salt to taste
- 2 cups or 500 ml low sodium vegetable or chicken broth
- 1-2 tbsp (15 - 30 ml) olive oil
Vegetable Ingredients
- 1 medium eggplant, finely diced
- 1 green onion, finely chopped
- 1 red chile, finely chopped
- 4 garlic cloves, minced or 1 tsp granulated garlic
- 1 tbsp (15 ml) olive oil, plus if needed
- 1/2 tsp. whole cumin seed
- dash of sweet paprika for color
- salt to taste
- ground black pepper, 1/4 tsp.
Instructions
- Heat 1-2 tbsp of olive oil in a saucepan over medium heat. Once warm, add the bulgur and cook for 3 minutes, stirring often.
- Add 1/4 tsp of granulated garlic and sauté for another minute.
- Pour in 2 cups of low sodium vegetable or chicken broth and add salt to taste. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the bulgur is tender and the liquid is absorbed.
- In a separate pan, heat the remaining olive oil over medium heat. Add the green onion and red chile and sauté for 3 minutes.
- Add the whole cumin seed and the 4 minced garlic cloves (or 1 tsp granulated garlic); cook for another minute.
- Add the diced eggplant, salt to taste, and the 1/4 tsp ground black pepper, mixing well. Stir in the dash of sweet paprika. Cover and cook until the eggplant is soft, about 15-20 minutes.
- Combine the cooked bulgur with the vegetable mixture, stirring well to incorporate all ingredients. Serve warm.
Notes
- Bulgur is a great rice substitute and works well in many recipes.
- You can find it in Middle Eastern, Turkish, Greek, organic, or health food stores.
- Use coarse bulgur for this recipe, as cooking times may vary with different grades.
- Feel free to experiment by cooking all ingredients together if preferred.
- This dish is best served fresh but can be stored in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 6
- Sodium: 400
- Fat: 8
- Carbohydrates: 45
- Fiber: 10
- Protein: 7
- Cholesterol: 0
¹ Source Discovery Fit & Health
