PEA-MINT FALAFEL WITH BULGUR
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Bring 2 cups water to a boil. Pour over the bulgur in a large bowl; cover and set aside until tender, about 20 minutes.
- Meanwhile, combine the tahini, 1 tablespoon each olive oil and lemon juice, the garlic and a big pinch each of salt and pepper in a food processor. Add 1/2 cup small ice cubes and process, scraping down the food processor as needed, until smooth and all the ice has melted. Remove 1/2 cup to a small bowl for the dressing.
- Add 1/2 cup mint, the peas and cumin to the food processor with the remaining tahini mixture and puree until smooth. Add the chickpeas, panko and a pinch each of salt and pepper; pulse until combined but still a little chunky. Scoop the mixture into 12 balls, about 2 tablespoons each.
- Heat 3 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the falafel and cook, turning, until browned, adding 1 more tablespoon oil when the pan gets dry, 6 to 8 minutes.
- Pour off any unabsorbed water from the bulgur. Add the cucumber, remaining 1 tablespoon olive oil and 1 tablespoon lemon juice. Tear the remaining 1/2 cup mint and add to the bulgur; season with salt and pepper and toss. Divide among plates; top with the falafel. Thin the dressing with the remaining 1 tablespoon lemon juice if needed and drizzle on the falafel.
Nutrition Facts : Calories 660, Fat 39 grams, SaturatedFat 5 grams, Cholesterol 0 milligrams, Sodium 320 milligrams, Carbohydrate 64 grams, Fiber 14 grams, Protein 18 grams, Sugar 5 grams
HERBED BULGUR-LENTIL PILAF
Provided by Ellie Krieger
Categories side-dish
Time 1h30m
Yield 4 servings, 1 serving equals 1 cup pilaf
Number Of Ingredients 13
Steps:
- Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
- Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.
Nutrition Facts : Calories 300 calorie, Fat 8 grams, SaturatedFat 1.5 grams, Cholesterol 0 milligrams, Sodium 370 milligrams, Carbohydrate 47 grams, Fiber 11 grams, Protein 15 grams, Sugar 3 grams
BULGUR PILAF WITH PEA PODS
A veggie trilogy of sugar snap peas, bell pepper and onions is mixed into bulgur wheat pilaf for a splendid side that's ready in just half an hour.
Provided by By Betty Crocker Kitchens
Categories Side Dish
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- In 2-quart saucepan, heat broth, water and thyme to boiling. Stir in bulgur. Cover; simmer 15 to 20 minutes, stirring occasionally, until bulgur is tender and water is absorbed.
- Meanwhile, in 8-inch skillet, heat oil over medium-high heat. Add sugar snap peas, bell pepper and onions; cook 3 to 4 minutes, stirring frequently, until tender.
- Stir snap pea mixture into cooked bulgur.
Nutrition Facts : Calories 110, Carbohydrate 20 g, Cholesterol 0 mg, Fiber 5 g, Protein 5 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 300 mg, Sugar 1 g, TransFat 0 g
SPICY BULGUR VEGETABLE PILAF
Bulgur wheat is tossed with spicy chipotle en adobo, arugula, peas and fresh herbs.
Provided by Food Network Kitchen
Time 30m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 350 degrees F.
- Spread the nuts on a baking sheet and toast until fragrant and golden, 7 to 10 minutes. Check frequently, as they can burn quickly. Cool before using.
- Bring 1 cup water to a boil in a small saucepan. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring, until soft, about 2 minutes. Add the chipotle chile, adobo sauce, coriander, 1/2 teaspoon salt, and a few grinds of pepper. Cook, stirring, until fragrant, 1 minute. Add the bulgur and the boiling water. Cover, remove from the heat, and let stand until the bulgur is tender, about 25 minutes.
- Fluff the bulgur with a fork and pour into a large bowl. Toss with the arugula, green peas, parsley, dill and walnuts. Stir in the remaining 2 tablespoons oil and the vinegar and season with salt and pepper. Serve at room temperature.
- Copyright 2016 Television Food Network, G.P. All rights reserved.
BULGUR PILAF WITH CHICKPEAS
Adapted from "The PDQ Vegetarian Cookbook" by Donna Klein. The recipe recommends fancy (fine grain) bulgur as it cooks faster, although none of the stores I went to had more than one kind to pick from so I took what I could get (I believe it was medium). The original recipe also called for frozen chopped onion and jarred minced garlic - I used fresh. This recipe was my first experience with toasted sesame oil - delicious!
Provided by emcmonnies
Categories One Dish Meal
Time 30m
Yield 4 , 4 serving(s)
Number Of Ingredients 11
Steps:
- In a medium bowl, combine bulgur and boiling water. Let stand 10 minutes to soften.
- In a deep-sided skillet with a lid heat olive oil and sesame oil over medium heat.
- Add the onion and cook, stirring until softened, about 3 minutes.
- Add the garlic and cook, stirring constantly, about 1 minute.
- Add the chickpeas, broth, reserved bulgur (and any accumulated water at bottom of bowl), pimiento (if using), cumin, salt and pepper. Stir well to combine; bring mixture to boil over high heat.
- Reduce heat to low, cover and simmer until the bulgur has absorbed all the liquid, about 15 minutes.
- If the bulgur seems to wet (it should be moist but not soggy), increase heat to medium and cook, uncovered, stirring often, until fairly dry.
- Fluff with a fork and serve warm.
Nutrition Facts : Calories 251.8, Fat 6.8, SaturatedFat 0.9, Sodium 407.6, Carbohydrate 40.8, Fiber 8.2, Sugar 0.7, Protein 8.3
SPICED BULGUR PILAF WITH FISH
Use sustainable white fish in this North African-inspired rice one-pot with harissa and apricot - full of iron, fibre and 2 of your 5 -a-day
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 11
Steps:
- Heat the oil in a lidded flameproof casserole dish. Tip in the onions and cook for 10 mins until soft and golden. Add the carrots and cumin, and cook for 2 mins more. Stir through the harissa, bulgur and apricots, pour over the stock and bring to the boil. Cover and simmer for 7 mins.
- Add the spinach and stir through until just wilted. Arrange the fish fillets on top, pop a slice of lemon on each and season. Replace the lid and cook for 8 mins, keeping over a low-ish heat.
- Turn heat to low and cook for 7-8 mins more until the fish is cooked through and the bulgur is tender. Season with pepper and serve.
Nutrition Facts : Calories 416 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 52 grams carbohydrates, Sugar 15 grams sugar, Fiber 7 grams fiber, Protein 37 grams protein, Sodium 1 milligram of sodium
BULGUR PILAF WITH CHICKPEAS
Steps:
- Bring the stock to the boil. Pour in the bulgur and cook, covered, on low heat for about 15 minutes, or until the water is absorbed and the grain is tender.
- Stir in the butter or oil, the chickpeas, and salt and pepper, and heat through.
- Variation
- Garnish with 1 large sliced onion fried in oil till caramelized and brown.
PLAIN BULGUR PILAF
Steps:
- Bring the water or stock to the boil in a large pan and pour in the bulgur. Add salt and pepper (taking into account the saltiness of the stock) and cook, covered, over low heat for 10-15 minutes, until it is tender and all the liquid is absorbed, adding a little water if it becomes too dry.
- Stir in the butter or oil and leave off heat, covered, for 15 minutes, to allow the wheat to swell and become tender before serving.
- Variations
- For a grand and delicious pilaf, stir in 2-3 tablespoons toasted pine nuts or slivered almonds and 2 tablespoons raisins when you pour in the bulgur.
- For burghul bil shaghria, use half the amount of bulgur with 1/2 pound dry vermicelli broken into small pieces in your hands and toasted in a dry frying pan or under the broiler, stirring often, until browned.
BULGUR PILAF WITH BROCCOLI AND PEPPERS
I have recently started the WW Core program which emphasizes whole grains, produce, and a little bit of good oil. Around the same time I started I also re-found a lovely little cookbook that a friend gave me a few years ago called "One Pot Vegetarian Dishes" by Amy Cotler. This pilaf is a modification of a recipe from that book. It needs a little salt and pepper but is a nice main dish or side dish depending on your eating style. The original recipe says it can be served either warm or cold though I have only tried it warm. And the original recipe called for red pepper. As I only had frozen green pepper that is what I used, but feel free to change it.
Provided by ladypit
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Bring a large pan of salted water to boil over high heat.
- Add the broccoli and cook until it is crip tender but still green, about 1 to 2 minutes.
- Drain the broccoli and rinse it briefly under cold water.
- Using the same pan, add the oil.
- Then add the onion, garlic, pepper, and oregano if using.
- (Just use about 1/4 tsp.) Cook over medium heat, stirring often, until the onion is translucent which is about 3 to 5 minutes.
- Add the tomatoes, bulgur, water, and salt and pepper to taste.
- Bring to a boil and then reduce the heat to low.
- Cover it and cook until all the liquid is absorbed.
- Start checking at 10 minutes but it may take up to 15.
- Turn off the heat and add the broccoli and the black beans.
- Cover the pan and let it sit until the bulgur is tender but still slightly firm.
- This will take about 10 to 15 minutes.
COUSCOUS AND BULGUR PILAF
Categories Herb Side Couscous Bon Appétit Sugar Conscious Vegan Vegetarian Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Serves 6
Number Of Ingredients 8
Steps:
- Heat 2 tablespoons oil in heavy medium saucepan over medium heat. Add onions and sauté until tender and pale golden, about 10 minutes. Add bulgur and stir to coat. Stir in 1 1/2 cups Vegetable-Herb Broth. Bring to simmer. Reduce heat to medium-low. Cover and simmer gently until liquid is absorbed and bulgur is tender, about 10 minutes. Remove from heat. Using fork, fluff bulgur. Cover and let stand 8 minutes.
- Meanwhile, bring remaining 1/2 cup Vegetable-Herb Broth to simmer in small saucepan. Combine broth, couscous and remaining 1/2 teaspoon oil in large bowl. Stir to blend. Cover tightly and let stand until liquid is absorbed and couscous is tender, about 15 minutes. Fluff with fork.
- Mix bulgur into couscous in large bowl. Add parsley, chives and rosemary; toss to combine. Season to taste with salt and pepper.
BULGUR PILAF WITH DRIED APRICOTS
Provided by Melissa Roberts
Categories Side Vegetarian Quick & Easy Low Cal High Fiber Low Sodium Apricot Spice Fall Winter Healthy Low Cholesterol Bulgur Gourmet Vegan Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 8
Steps:
- Cook onion in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, about 5 minutes.
- Add spices and cook, stirring, 1 minute. Stir in remaining ingredients with 1/2 teaspoon salt and simmer, covered, until liquid is absorbed, about 15 minutes. Remove from heat and let stand, covered, 5 minutes.
- Fluff with a fork before serving.
BULGUR WITH PEAS
Provided by Marian Burros
Categories easy, side dish
Time 40m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Cover bulgur with boiling water and allow to stand for 25 minutes. Drain thoroughly, squeezing out additional water with hands.
- Slice scallions thinly; chop parsley and squeeze lime juice.
- Cook fresh peas in boiling water for one minute; drain. Or defrost frozen peas but do not cook.
- Combine bulgur, scallions, parsley or fresh coriander, lime juice, peas, corn and sesame oils and season to taste with pepper.
Nutrition Facts : @context http, Calories 273, UnsaturatedFat 9 grams, Carbohydrate 38 grams, Fat 11 grams, Fiber 8 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 83 milligrams, Sugar 4 grams
BULGUR PILAF WITH TOMATO AND ZUCCHINI
This is one of the painless recipes that has helped me ease into using more types of grains. Great healthy side dish that compliments a wide array of entrees. Would also make a great light lunch. Found in Best Loved Whole Grain Recipes.
Provided by MechanicalJen
Categories Lunch/Snacks
Time 45m
Yield 8 serving(s)
Number Of Ingredients 9
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.
BULGUR PILAF
Categories Nut Onion Side Steam Vegetarian Quick & Easy Almond Vegan Bulgur Coriander Gourmet Sugar Conscious Kidney Friendly Pescatarian Dairy Free Peanut Free Soy Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 8
Steps:
- Cook onion in oil in a 2-quart heavy saucepan over moderate heat, stirring occasionally, until golden brown, 5 to 7 minutes.
- Meanwhile, wrap coriander seeds in a clean kitchen towel and coarsely crush by pressing with flat side of a large heavy knife.
- Add coriander and bulgur to onion and cook, stirring, 2 minutes. Stir in hot water, then remove from heat and let stand, covered, until bulgur is softened, about 25 minutes. Fluff with a fork, then stir in almonds, salt, and pepper. Serve warm or at room temperature.
BULGUR PILAF WITH PEA PODS
I love pea pods and am always looking for a new way to cook them. I got this from the eat better America website.
Provided by Margie99
Categories Grains
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a 2 quart saucepan heat broth, water and thyme to boiling. Stir in bulgur. Cover and simmer 15 to 20 minutes, stirring occasionally, until bulgur is tender and water is absorbed.
- Meanwhile in an 8 inch skillet, heat oil over medium high heat. Add peas, peppers and onion. Cook 3-4 minutes, stirring frequently until tender.
- Stir snap pea mixture into cooked bulgur.
Nutrition Facts : Calories 67.3, Fat 1.4, SaturatedFat 0.1, Sodium 4.8, Carbohydrate 12.7, Fiber 3.7, Sugar 1.5, Protein 2.3
SIMPLE BULGUR PILAF
Simple mild flavors, delicious side to any meat main dish. Also delicious served cold, tossed with chopped fresh garden veggies and a sprinkling of feta cheese as a veggie meal.
Provided by Susiecat too
Categories Grains
Time 35m
Yield 6-8 serving(s)
Number Of Ingredients 6
Steps:
- Heat olive oil and saute onions until soft.
- Turn heat up to high and add mushrooms, stirring frequently, until mushrooms are cooked and nicely browned.
- Add bulgur, stir and cook briefly, 1-2 minutes.
- Add water, mix once, then cover and cook over low heat until all water is absorbed, about 25 minutes.
- Fluff briefly before serving.
Nutrition Facts : Calories 135.6, Fat 5, SaturatedFat 0.7, Sodium 8.1, Carbohydrate 20.8, Fiber 4.9, Sugar 1.5, Protein 4.2
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