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
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.
MEDITERRANEAN BULGUR SALAD
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
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.
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MEDITERRANEAN BULGUR SALAD – A COUPLE COOKS
From acouplecooks.com
Reviews 8Category SaladCuisine MediterraneanEstimated Reading Time 3 mins
- Add 1 teaspoon kosher salt to 1 ½ cups water and bring it to a boil. Place the bulgur wheat in a bowl and pour over the boiling salted water. Cover and allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
- Meanwhile, finely dice the tomatoes, removing the core and seeds. Thinly slice the green onions and mince the garlic. Chop the fresh parsley and fresh mint. Zest 1 lemon.
- When the bulgur is finished, fluff it with a fork. Add tomatoes, green onions, garlic, parsley, mint, lemon zest, olive oil, lemon juice, a few pinches kosher salt, and fresh ground pepper. Stir gently to combine. Serve with additional lemon wedges.
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5/5 (20)Total Time 2 hrs 15 minsCategory SidesCalories 129 per serving
- Cover a fine mesh strainer with a light cloth (a cheesecloth, if you have one). Add the bulgur wheat in, then place the strainer into a bowl filled with water. Let the fine bulgur wheat soak in the water for 15 minutes, then pull the cloth, holding the bulgur, and squeeze all the water out. You may do this a couple of times until you are sure the bulgur is rid of water. Set aside for now.
- Now make the kibbeh (the actual dough that you will later use to form the kibbeh shells). Put the onion, ground beef, spices and pinch of salt into the bowl of a large food processor. Process until the meat is very finely ground almost into a paste. Transfer the meat mixture into a large bowl and add the bulgur wheat. Use damp hands to combine the bulgur with the meat mixture to make a dough. Cover and refrigerate until later.
- Now make the filling. Heat about 1 tbsp olive oil in a skillet or frying pan. Saute the onion until just golden, then add the ground beef. Cook over medium heat, stirring occasionally until the meat is fully browned. Add the toasted pine nuts, the spices, and the salt and pepper. Stir to combine. Remove from the heat and set aside to cool.
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- In a pot, combine the bulgur and water. Bring to a boil and reduce heat to simmer. Simmer for 15 minutes or until all the water is absorbed.
- Once the bulgur is cooked, place it in a large bowl with the two types of olives, dates, parsley, pistachios, red onion and salt. Mix well.
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