Bulgur Pilaf With Tomato And Zucchini Recipes

Steps:

• Rinse bulgur thoroughly in colander under cold water removing any debris. Set aside.
• Heat oil in large saucepan over medium heat. Add onion and garlic. Saute 3 minutes or until onion is tender.
• Stir in zucchini and tomatoes, reduce heat to medium-low. cook, covered 15 minutes or until zucchini is almost tender, stirring occasionally.
• Stir chicken broth, bulgur, basil and pepper into veggie mixture. Bring to a boil over high heat. Recude heat to low. Cook, covered over low heat 15 minutes or until bulgur is tender and liquid is almost completely absorbed, stirring occasionally. Remove from heat, let stand covered for 10 minutes.

Steps:

• Place the bulgur in a fine sieve and shake to remove any dust. Place in a large bowl and cover with cold water. Let stand 30 minutes.
• Meanwhile, place the bell and chili peppers in a food processor with the water, 1/4 teaspoon of the salt and the sugar. Process until pureed. Transfer to a saucepan and cook over medium heat, stirring often, until reduced to a jam-like consistency, about 20 minutes. Set aside.
• Cut the tomatoes in half and squeeze gently to remove the seeds. Using the large holes of a hand grater, grate the tomato halves with the cut side facing the grater. (You should be left with just the tomato skin in your hand; discard.)
• Drain the bulgur and return it to the bowl. Add the red-pepper paste, the tomato pulp, the remaining teaspoon salt, the scallions, cucumber, parsley, lemon juice, pomegranate molasses, olive oil and paprika. Stir to mix well.
• Cover tightly with plastic wrap and refrigerate for a few hours. Taste and season with more salt if needed. Spoon onto a platter, surround with the lettuce or vine leaves and serve.

Steps:

• In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
• Stir in the broth, kale, bulgur, garlic, pepper, and salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
• Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.
• Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.
• (Per serving)
• Calories: 149
• Total fat: 3.0g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 1.5g
• Cholesterol: 0mg
• Sodium: 124mg
• Carbohydrates: 28g
• Fiber: 6g
• Sugars: 2g
• Protein: 6g
• Calcium: 66mg
• Potassium: 354mg
• 1 1/2 starch
• 1 vegetable
• 1/2 fat

Steps:

• Heat 1 teaspoon of olive oil in a medium saucepan over medium-low heat. Add the bulgur and cook, stirring constantly, until toasted, about 5 minutes. Place in a large bowl. Salt the water, bring to a boil and pour it over the bulgur. Let soak until tender but firm, about 10 to 12 minutes. Drain through a fine sieve and place in a bowl.
• Meanwhile, blanch the zucchinis in salted boiling water for 1 minute. Drain and refresh under cold running water. Drain again. Toss the bulgur with the zucchinis, tomatoes, onion, lemon juice, salt, pepper and parsley. Serve at room temperature.

Steps:

• In a large saucepan, mix together the broth, lentils, onion bay leaf, salt allspice and pepper and bring to boil over medium heat. Reduce to low, cover and simmer 10 minutes.
• Add bulgur and simmer and cook an adidtional 25 minutes until the lentils and bulgur are tender.
• Remove from heat and stir in the lemon juice.
• Meanwhile, in a nonstick skillet, heat oil over medium heat. Add zucchini and squash and cook 2 minutes. Add garlic and lemon zest and cook an additional 3 minutes until the squash are tender.
• Stir in parsley and cilantro. Taste and season with salt and pepper as desired.
• Mix the squah into the bulgur and lentil pilaf.
• Serve hot with lemon wedges.