SPICED BULGUR WHEAT WITH ROASTED PEPPERS
This filling vegetarian salad has the spicy flavours of cumin and warming cinnamon
Provided by Good Food team
Categories Buffet, Dinner, Main course, Side dish, Snack, Supper
Time 15m
Yield Serves 4 generously
Number Of Ingredients 9
Steps:
- In a large microwave proof bowl, cover the bulgur wheat with stock. Cover with cling film and microwave on High for 4 mins. Set aside, covered; it will absorb the stock within another 5 mins. Make a dressing with spice mix, lemon zest and juice and olive oil, then season to taste. Add the onion, chickpeas, peppers and coriander, toss through the cooked bulgur wheat and serve warm or cold.
Nutrition Facts : Calories 364 calories, Fat 13 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 6 grams sugar, Fiber 4 grams fiber, Protein 11 grams protein, Sodium 1.58 milligram of sodium
SPICED BULGUR WITH TOMATOES
Provided by May S. Bsisu
Categories Tomato Side Sauté Vegetarian Quick & Easy Vegan Bulgur Simmer Sugar Conscious Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 servings
Number Of Ingredients 7
Steps:
- Heat the olive oil in a large saucepan over medium heat. Add the onions and sauté until they are soft and translucent, about 5 minutes. Add the tomatoes and their reserved juices, the bulgur, and the allspice, cinnamon, and pepper. Sauté until all of the bulgur grains are coated and the spices are fragrant, about 10 minutes. Add the boiling water, cover, and bring to a boil.
- Reduce the heat to medium and simmer for 15 minutes. Then slide a heat diffuser under the pot, reduce the heat to low, and cook until all the water has been absorbed, 20 to 25 minutes. Serve warm.
BULGUR, SPINACH AND TOMATO CASSEROLE
Bulgur is a versatile cracked wheat product that can lend a nutty flavor to a variety of dishes. Because this is a casserole, it calls for coarse bulgur, which can also be used in pilafs, soups and stuffed vegetables. It is paired here with spinach, tomatoes and cheese for a bubbly and hearty dish.
Provided by Martha Rose Shulman
Time 1h45m
Yield Serves 6
Number Of Ingredients 12
Steps:
- Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 15 to 20 minutes, until the water is absorbed. Remove from the heat, uncover and place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes or longer. Transfer to a large bowl.
- Pulse the tomatoes with their juice in a food processor. Heat 1 tablespoon of the olive oil over medium heat in a large, wide skillet or a shallow 3-quart saucepan and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the tomatoes, sugar, salt to taste, and allspice or cinnamon. Bring to a simmer, reduce the heat to medium-low, and simmer until the tomatoes have cooked down to a fragrant sauce, about 20 minutes. Taste, adjust salt and add freshly ground pepper.
- Steam the spinach until it wilts, 1 to 2 minutes, rinse briefly with cold water and squeeze out excess water. Do this by the handful to get out all the water. Chop coarsely. Add to the bulgur. Add the mint and the chickpeas if using, 1 tablespoon of olive oil and 1/2 cup of the tomato sauce and toss together.
- Preheat the oven to 350 degrees. Oil a 2-quart gratin or baking dish. Spread the bulgur mixture in the dish in an even layer. Top with the remaining tomato sauce. Sprinkle on the cheese. Drizzle on the last tablespoon of olive oil. Bake 30 minutes, or until the top is lightly browned. Remove from the heat and allow to sit for 10 minutes before serving.
Nutrition Facts : @context http, Calories 209, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 6 grams, Protein 8 grams, SaturatedFat 3 grams, Sodium 471 milligrams, Sugar 4 grams
SPICED LAMB WITH BULGUR & TAHINI DRESSING
Flavour lamb mince with cumin and coriander and serve on a bed of tabbouleh-style wheat with parsley, tomatoes and sesame dressing
Provided by Good Food team
Categories Main course
Time 40m
Number Of Ingredients 14
Steps:
- Heat 2 tbsp oil in a non-stick frying pan. Tip in the onions and cook for 15 mins until caramelised - 5 mins from the end, add 2 cloves of the garlic and the chilli. Remove from the pan and set side.
- Cook the bulgur wheat following pack instructions, then drain thoroughly. Mix the tahini, 1 tbsp of the lemon juice, the remaining garlic, yogurt and seasoning together, and thin with 1-2 tbsp of water.
- In the onion pan, heat the remaining oil. Add the cumin seeds and coriander and fry for a min. Add the mince and fry for 5 mins until cooked through. Tip in the onion mix and heat through.
- Stir the tomatoes, spring onions, parsley, remaining lemon juice and seasoning into the bulgur wheat, then spread it out on a serving dish. Top with the lamb mince and a drizzle of yogurt dressing.
Nutrition Facts : Calories 646 calories, Fat 36 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 51 grams carbohydrates, Sugar 10 grams sugar, Fiber 5 grams fiber, Protein 30 grams protein, Sodium 0.3 milligram of sodium
SPICED KOFTA SLIDERS WITH LAMB, BEEF AND BULGUR (GRILLED)
Sounds interesting. "Here bulgur is used to bind lean beef and lamb in small burgers, reducing the fat and boosting the fiber." Found this in Prevention magazine, July, 2007. Note: You need to soak the bulgur for an hour and then chill it for another 30 minutes.
Provided by Oolala
Categories Lunch/Snacks
Time 1h45m
Yield 12 mini burgers, 4 serving(s)
Number Of Ingredients 15
Steps:
- Soak bulgur in 1/3 cup hot water for 1 hour.
- Combine the bulgur and the next 9 ingredients and then chill, covered for 30 minutes.
- Mix cucumber, yogurt and pepper in a small bowl and season with salt.
- Preheat the grill to medium-high.
- Shape the meat mixture into 12 balls and flatten into thick mini burgers and season with salt.
- Grill patties 4-8 minutes, turning once, until thermometer inserted registers 160 degrees F.
- Wrap each burger in a lettuce leaf and serve with yogurt sauce and tomato.
Nutrition Facts : Calories 256.4, Fat 11.5, SaturatedFat 4.9, Cholesterol 51.8, Sodium 87, Carbohydrate 20.7, Fiber 4.4, Sugar 6.6, Protein 18.8
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