North African Bulgar Salad Recipes

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MEDITERRANEAN BULGUR SALAD



Mediterranean Bulgur Salad image

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 13

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Steps:

  • In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.

NORTH AFRICAN BULGAR SALAD



North African Bulgar Salad image

I found this recipe in a N*A*M*E* cookbook. I haven't tried it yet. (Prep time includes soaking time for the wheat.)

Provided by FDADELKARIM

Categories     Cheese

Time 40m

Yield 4-6 serving(s)

Number Of Ingredients 14

1 1/2 cups bulgur wheat
1 1/4 cups boiling water
4 tablespoons olive oil
3 tablespoons lemon juice
1/2 teaspoon garlic powder
salt & pepper
2 tablespoons of fresh mint, chopped
3 tablespoons fresh cilantro, chopped
1 red bell pepper
1 bunch scallion, chopped
1/2 cucumber, chopped
1/3 cup black olives, pitted & sliced
2 cups feta cheese, crumbled
lime wedge, to serve

Steps:

  • Place the bulgar wheat in a large bowl.
  • Then add the boiling water & let soak until all the water is absorbed, around 30 minutes.
  • Stir occasionally with a fork to break up any clumps.
  • While soaking the wheat, broil the red pepper in the oven until softened.
  • Let cool, then peel & remove the seeds.
  • Slice into thin strips to be used later.
  • In a mixing bowl, whisk together the oil, lemon juice, & spices.
  • Pour the oil mixture over the bulgar wheat, add the herbs & mix well.
  • Stir in the red pepper strips, scallions, cucumber, olives, & feta cheese. Cover & chill in the refrigerator until ready to serve.
  • Garnish with lime wedges.

Nutrition Facts : Calories 420.1, Fat 31.1, SaturatedFat 13.3, Cholesterol 66.8, Sodium 949.7, Carbohydrate 24.4, Fiber 5.7, Sugar 6.4, Protein 14.4

NORTH AFRICAN CRACKED WHEAT SALAD



North African Cracked Wheat Salad image

Categories     Salad     Pepper     Vegetable     Side     No-Cook     Low Fat     Vegetarian     Lunch     Lemon     Mint     Fall     Summer     Healthy     Vegan     Parsley     Bulgur

Yield Yield: 4 servings

Number Of Ingredients 11

4 ounces cracked wheat
Juice of 4 lemons
1 1/2 tablespoons olive oil
2 tomatoes, peeled cored, seeded, and diced
1 red bell pepper, roasted, peeled, seeded, and diced
1 green bell pepper, roasted, peeled, seeded, and diced
1 small cucumber, peeled, seeded, and diced
1 rib celery, diced
1 bunch fresh flat-leaf parsley, chopped
1 bunch fresh mint, chopped
Salt and freshly ground black pepper

Steps:

  • In a large bowl, combine the cracked wheat, lemon juice, and oil. Mix well. Add the tomatoes, red peppers, green peppers, cucumbers, celery, scallions, parsley, and mint. Season with the salt and black pepper. Toss well to combine.
  • Cover and refrigerate for at least 8 hours, or until the wheat has softened.

NORTH AFRICAN BULGAR STUFFED BABY EGGPLANT



North African Bulgar Stuffed Baby Eggplant image

From: Choosy Beggars Blog, by Tina. I so enjoyed reading the post that I left the directions as written. Yes, they are a bit wordy but they are also clear and helpful with some personality tossed in. I'm not real sure about the prep time so what you see here is a guess, take your best shot.

Provided by Annacia

Categories     Grains

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 17

6 finger eggplants (about 4 in long)
1/2 cup coarse Bulgar wheat
1 1/2 cups boiling water, salted
3 tablespoons olive oil, divided
1 small yellow onion
6 garlic cloves
1 (16 ounce) can diced tomatoes (400g)
2 teaspoons honey
1/2 teaspoon cumin
1/2 teaspoon cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon red pepper flakes
1/2 cup pine nuts
1 small bunch of fresh mint (1/2 cup chopped)
handful fresh parsley (1/2 cup chopped)
1/2 lemon, juice only
salt and pepper

Steps:

  • "Preheat the oven to 375ºF.
  • Cut each baby eggplant in half, keeping the stem end intact and going straight to the tail tip. Use one tablespoon of oil to brush liberally over the eggplants, both front and back, before laying them cut side up on a baking sheet. Tuck the oiled eggplant halves in the oven for approximately 20 minutes, or until the flesh is soft and easily pierced with a fork but the bodies have not collapsed.
  • While the eggplant are baking up, it's a perfect time to toast the pine nuts. Spread the nuts out on an ungreased baking sheet in a single layer. Tuck them in the oven for 3-5 minutes, shaking the pan halfway through. When the pine nuts are mostly golden brown (some may be darker and that is absolutely okay) they are toasted and ready. Shake the nuts off the pan and into a bowl so that they do not continue cooking with the ambient heat.
  • Cooking the bulghar is as easy as can be. Put it into a heatproof container and pour the boiling water over top. Sprinkle liberally with salt (about 1/2 tsp) and let it stand for 15 minutes. The grain will start to soak up that hot, salty water and rehydrate, becoming tender and fluffy. You could let the bulghar soak for as long as 30 minutes, but I like to drain it after 15 so that it is still a touch al dente. After all, when the bulgar is added to the tomato mixture and baked it will continue to soak up moisture so it shouldn't be mushy soft.
  • The nuts are toasted, the eggplant is baking, and the bulghar is soaking. Life is pretty good.
  • Chop the onions into a small, thin mince and finely mince the garlic. Put the aromatics in a large saucepan, along with the remaining two tablespoons of oil, and set it over medium heat. Starting the onions and garlic off in a cold pan will encourage them to deepen and sweeten without as much risk of burning.
  • After 5-7 minutes when the onions are a pale gold color add the diced tomatoes, honey and dried spices. Okay, so I totally didn't use diced tomatoes here. I used whole canned tomatoes, because I love to squish them into a pulp in my hands before adding them to the pan. We all have our quirky little habits, and that just happens to be one of mine. Give this a stir and turn the heat down slightly to medium low. You will need to cook the tomato mixture for at least 7-10 minutes, stirring fairly regularly, or until the liquid has reduced significantly in the pan.
  • Are the eggplants soft? As soon as they are cool enough to handle, use a small paring knife to score all around the edges of the eggplant, leaving a skin which is about 1/4″ thick. Carefully scoop out the flesh (I like to use a melon-baller to do this) which needs to be given a good chop.
  • When the tomato mixture has thickened enough that you can run a spoon through it and still see the bottom of the pan 5 seconds later, add the chopped eggplant flesh and stir it through. Let this cook for a minute or two so that the flavors can combine.
  • Finely chop the mint and parsley leaves. There should be slightly more mint than parsley, but be generous with both. Reserve one tablespoon of the chopped herbs to use as garnish.
  • Take the pan off the heat before adding the bulgar (which has been drained and squeezed dry) to the tomatoes, along with the pine nuts, mint and parsley. Stir everything together, squeeze in the juice of 1/2 lemon, and season quite generously with salt and pepper. You can't afford to be shy with the seasoning in a bulgar dish.
  • Spoon the stuffing into your gutted eggplant halves, pressing it together and really mounding it inches Your cupped palm is the best tool that you could have to keep the mixture in a pseudo-dome shape as you press it into the shells.
  • Bake the eggplant for 15-20 minutes, or until they are warmed through and the tops are just starting to brown. Sprinkle the eggplant with your reserved chopped parsley and mint, and serve with a bowl of black olives and some fresh pita bread on the side.
  • The sultry cinnamon and allspice, combined with smoky nutmeg and just a mere whiff of heat from the chili are enough to elevate a simple bulgar and tomato stuffing into the realm of the exotic in a non-intimidating way.
  • Light, clean, healthy and vegetarian dinners are always easier than I expect. In fact, I'm rather looking forward to putting the chicken breasts aside again a few days from now.".

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