Often confused with cracked wheat, bulgur differs in that it has been pre-cooked.
Bulgur holds a place in recipes similar to rice or cous cous but with a higher nutritional value.
This Middle Eastern staple sounds more exotic than it is; bulgur is what's left after wheat kernels have been steamed, dried, and crushed. This cereal grain has been a food staple for years because it offers an inexpensive source of low-fat protein, making it a wonderfully nutritious addition to your low-calorie meal plan.
Bulgur Pilaf
High in fiber and protein, and low in fat and calories, bulgur is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice.
Often confused with cracked wheat, bulgur differs in that it has been pre-cooked.
Bulgur holds a place in recipes similar to rice or cous cous but with a higher nutritional value.
Bulgur Pilaf:
Ingredients:
Bulugur : 2 cups
Bay leaves : 2
Onions : 1 big, finely sliced
Green Chilies : 5, finely chopped(adjust acc. to your taste buds)
Ginger Garlic paste : 1 Tbsp
Carrots : 2 finely chopped
Potatoes : 2 finely chopped
Green peas : 1 cup, frozen
Tomatoes : 2, finely chopped
Mint leaves : 2 Tbsp, chopped
Coriander Leaves : 1/2 cup, finely chopped
Salt, to taste
Garam Masala : 2 tsp
Oil : 2 Tbsp
Water : 3 1/2 cups
Method:
- Heat oil in a wide saucepan, add bay leaves, mint leaves, onions and green chilies.
- Fry for 2 mins and add ginger garlic paste. Fry till golden brown.
- Add carrots, potatoes, garam masala and salt. Fry till half done.
- Add tomatoes, and green peas. Fry for 5 mins
- Then add the bulgur and water. Adjust salt.
- Add coriander leaves and cook covered till done.
- Serve hot with Raita.
Bulgur Pilaf
And the Verdict:
Healthy and Nutritious with lots of fiber.
A comfort meal on a cloudy and lazy evening!
