Pilaf and Rice Dishes

Bulgur with Vegetables

Bulgur is parboiled cracked wheat, which is why it cooks so fast: you steam it rather than boil it. There is no need to rinse it, but do fry it in oil before the water goes in — that keeps the grains separate and brings out a nutty flavour. The tomatoes give the dish its sweetness and colour.

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Bulgur with Vegetables — the finished dish
Prep
15 min
Cook
25 min
Rest
10 min
Total
50 min
Servings
4
Level
Easy
Per serving
330 kcal

Ingredients

  • What to use instead

    Couscous works instead, but use half the water and skip the cooking entirely.

Makes: 4 servings

Method

  1. Step 1: Cut the vegetables

    Dice the onion and pepper small and the tomatoes a little larger. There is no need to skin the tomatoes.

  2. Step 2: Fry the onion

    Heat the oil and fry the onion for 5 minutes until translucent, then add the pepper for another 3 minutes.

  3. Step 3: Add the spices

    Add the paprika and cumin, stir and warm for 30 seconds — dry spices open up in hot oil.

  4. Step 4: Add the tomatoes

    Add the chopped tomatoes and tomato paste and cook for 5 minutes, until the mixture thickens.

  5. Step 5: Toast the bulgur

    Add the bulgur and fry, stirring, for 2 minutes so every grain is coated in oil.

  6. Step 6: Add water

    Pour in the hot water, add salt and pepper, bring to a boil, then turn the heat right down and cover.

  7. Step 7: Steam

    Cook for 12 minutes, take off the heat and leave covered for another 10 minutes without lifting the lid.

  8. Step 8: Serve

    Fluff with a fork, scatter with parsley and serve with lemon wedges.

Tips & variations

  • Tip

    Use coarse bulgur (grade 2 or 3): fine bulgur collapses quickly into porridge.

  • Variation

    A tin of chickpeas added with the water turns this into a full lunch.

  • Swap

    Couscous works instead, but use half the water and skip the cooking entirely.

  • Storage

    Keeps 3 days; cold, it makes an excellent base for a salad with lemon and herbs.

Nutrition

Approximate nutrition per serving and for the whole dish
1 serving Whole dish 4 servings
Energy330 kcal1,320 kcal
Protein9 g36 g
Fat9 g36 g
Carbohydrates54 g216 g

Approximate values calculated from standard ingredient data.

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