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
Units
Scale
- !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 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 olive oil, plus if needed
- 1/2 tsp. whole cumin seed
- dash of sweet paprika for color
- ground black pepper, 1/4 tsp.
Instructions
- Heat 1-2 tablespoons of olive oil in a saucepan over medium heat. Once warm, add the bulgur and cook for 3 minutes, stirring often.
- Add 1/4 teaspoon 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 a little more olive oil over medium heat. Add the diced eggplant and cook for 5-7 minutes until it begins to soften.
- Add the chopped onion, bell pepper, and tomatoes to the eggplant. Season with 1/2 teaspoon of ground cumin and 1/2 teaspoon of paprika. Cook for another 10-15 minutes, stirring occasionally, until the vegetables are soft and cooked through.
- Combine the cooked bulgur with the vegetable mixture, stirring well to incorporate all ingredients.
- Garnish with fresh chopped parsley before serving.
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