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 (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
- 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 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 tsp of ground cumin and 1/2 tsp 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