MEDITERRANEAN BULGUR
Steps:
- Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.
Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams
LENTILS WITH BULGUR AND HERB SALAD
Provided by Mark Bittman
Categories dinner, one pot, salads and dressings, appetizer, main course
Time 45m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- If time allows soak lentils in cold water to cover an hour or more. Drain. Soak onion in salted water to cover until ready to serve.
- Put 1 tablespoon oil in a large deep saucepan, and turn heat to medium. A minute later add garlic and cook until fragrant, another minute or so. Add tomato, cayenne and cumin and cook until tomato is soft, 2 to 3 minutes.
- Add bulgur and cook, stirring, 3 to 4 minutes, then add liquid and lentils. Bring to a boil, then cover, and adjust heat so mixture simmers steadily. Cook for 20 to 30 minutes or until lentils and bulgur are tender and all liquid is absorbed. If mixture starts to dry out, add liquid as needed and continue cooking. You will definitely need to add liquid if you did not soak the lentils. If mixture is too wet, raise heat a bit and cook uncovered, stirring, until it dries out.
- Toss herbs and lettuce with remaining olive oil and lemon juice to taste; add salt and pepper to taste. Serve lentil-bulgur mixture topped with dressed greens, drained onions and a dollop of yogurt on the side.
Nutrition Facts : @context http, Calories 266, UnsaturatedFat 8 grams, Carbohydrate 36 grams, Fat 10 grams, Fiber 7 grams, Protein 10 grams, SaturatedFat 2 grams, Sodium 676 milligrams, Sugar 5 grams
MEDITERRANEAN BULGUR WHEAT
This is a really yummy side dish that goes well with chicken or fish.
Provided by Andrea
Categories Ingredients Whole Grain Recipes Bulgur Recipes
Time 30m
Yield 4
Number Of Ingredients 9
Steps:
- Bring chicken broth and bulgur to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
- Heat olive oil in a skillet over medium heat; saute onion and celery until tender, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Stir onion mixture, artichoke hearts, and sun-dried tomatoes into bulgur; season with salt and pepper.
Nutrition Facts : Calories 213.4 calories, Carbohydrate 38.8 g, Cholesterol 2.5 mg, Fat 4.2 g, Fiber 9.7 g, Protein 7.9 g, SaturatedFat 0.6 g, Sodium 930.5 mg, Sugar 3.3 g
MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
LENTIL STEW WITH A MEDITERRANEAN TWIST
This was a recipe I first started playing around with over 10 years ago - it is based on a recipe from the original Essense of Emeril TV show - circa 1995. I like it best with Chicken stock, but using mushroom broth to make it completely vegetarian doesn't lessen the recipe much. All my friends and family say they have never tasted anything else quite like it. A tiny bit of feta crumbled on top when serving (reduced fat feta works fine too if you like to lighten things up) should not be omited, really! The tanginess of the feta perfectly compliments the lemon & mint undertones in the stew. One big pot is all that is needed. The time consuming part is all up front in the chopping.
Provided by bemocked
Categories Stew
Time 1h
Yield 4-5 serving(s)
Number Of Ingredients 12
Steps:
- Cut/dice the red skin potatoes into approx 1/2-inch-ish cubes, with skin still on. I generally use smaller golfball-to-racquetball sized potatoes. Grate the zest from 2 small -to-medium lemons into a dish, and then juice the lemons, a little extra juice/zest (beyond wht the recipe calls for) is okay.
- In a large pot heat olive oil over medium heat. Add the garlic, stirring for 30 seconds over medium heat. Add the chicken stock and the lentils, and bring to a boil.
- Reduce heat, cover, and simmer for at least 10 minutes.
- Add the potatoes, cook uncovered for 20 minutes, stirring occasionally.
- Sample the lentils, checking every few minutes for soft smooth texture, replace cover and simmer till the lentil texture is as soft as you prefer.
- Add the lemon juice, zest, and spinach. Simmer for 3-5 minutes or until the spinach wilts. Fold in the mint and parsley. Adjust the seasonings (salt & pepper to taste).
- Serve with crumbled feta.
- Notes: 1/4 cup chopped tomatoes can also be added with the lentils & chicken stock at the first stage - I like it better without the tomatoes, but I thought I'd note that variation if you are tomato-inclined.
Nutrition Facts : Calories 666.5, Fat 14.7, SaturatedFat 3.7, Cholesterol 19.1, Sodium 704.9, Carbohydrate 95, Fiber 33.8, Sugar 10, Protein 40.3
VERONICA'S MEDITERRANEAN BULGUR AND LENTIL STEW
I despise Lentils, BUT, this lentil recipe I LIKED a lot. Yet another tasty and healthy diet recipe.
Provided by Trixyinaz
Categories Stew
Time 45m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Chop bell pepper, parsley and onion.
- In a medium saucepan, bring water and lentils to a boil.
- Reduce the heat to medium/medium-low and simmer for about 25 minutes- COVERED.
- Stir in bulgur wheat and black pepper.
- Continue to simmer- UNCOVERED- until lentils are tender and water is absorbed (should take about 10 to 15 minutes).
- In a skillet, heat oil on medium-high heat and sauté onion and bell pepper until tender (about 4 minutes).
- Stir onion and pepper into bulgur mixture, sprinkle with fresh parsley and serve.
Nutrition Facts : Calories 292.9, Fat 6, SaturatedFat 0.9, Sodium 17.8, Carbohydrate 46.4, Fiber 9.2, Sugar 3, Protein 16.5
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- Heat oil in a large skillet over high heat. Add onions and salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce heat to low, add 2 tablespoons water and cook, stirring frequently, until the onions are golden brown and very soft, 13 to 15 minutes.
- Stir in lentils, bulgur and the remaining 1 1/4 cups water. Bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the water is absorbed, 7 to 8 minutes. Stir in 2 tablespoons mint. Serve with the remaining mint, yogurt and lemon.
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