Best 7 Mediterranean Bulgur Recipes
Embark on a culinary journey to the heart of the Mediterranean with our delectable bulgur recipes. Bulgur, an ancient grain prized for its nutty flavor and versatility, takes center stage in this collection of dishes, each offering a unique taste of the region's vibrant cuisine. From a classic Mediterranean bulgur salad bursting with fresh vegetables, herbs, and tangy dressing, to a hearty and flavorful bulgur pilaf perfumed with aromatic spices, these recipes showcase the diverse culinary heritage of the Mediterranean. Discover the secrets of creating tender, fluffy bulgur that forms the perfect base for stews, soups, and salads. Experiment with a variety of Mediterranean ingredients like olives, feta cheese, tomatoes, and olive oil to create dishes that are both authentic and bursting with flavor. Whether you're a seasoned cook or just starting your culinary adventures, these bulgur recipes will guide you in creating delicious and satisfying meals that will transport you to the sun-kissed shores of the Mediterranean.
Here are our top 7 tried and tested recipes!
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.
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
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 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 SALAD
Steps:
- Combine boiling water and bulgur in a bowl. Cover the bowl and let sit until water is absorbed, about 30 minutes.
- Place chopped cucumber in a bowl and sprinkle with salt.
- Whisk lemon juice, olive oil, garlic, lemon zest, and ground black pepper together in a bowl until dressing is well-combined.
- Stir bulgur, chickpeas, cucumber, and green onions together in a bowl; pour dressing over bulgur mixture and toss to coat completely. Cover the bowl with plastic wrap and refrigerate until flavors combine, at least 1 hour.
Nutrition Facts : Calories 179.6 calories, Carbohydrate 29.4 g, Fat 5.4 g, Fiber 6.5 g, Protein 5.4 g, SaturatedFat 0.7 g, Sodium 172.2 mg, Sugar 0.4 g
SLOW-COOKER MEDITERRANEAN BULGUR AND LENTILS
Slow cooked bulgur and lentil dinner - perfect for Mediterranean cuisine.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 3h45m
Yield 8
Number Of Ingredients 10
Steps:
- In 3- to 4-quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
- Cover; cook on Low heat setting 3 to 4 hours or until lentils are tender.
- Stir in tomatoes and olives. Increase heat setting to High. Cover; cook 15 minutes longer. Top with cheese.
Nutrition Facts : Calories 210, Carbohydrate 33 g, Cholesterol 0 mg, Fat 1/2, Fiber 7 g, Protein 10 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 880 mg, Sugar 4 g, TransFat 0 g
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
Tips
- Use a fine-grain bulgur: This will help the bulgur cook evenly and prevent it from becoming mushy.
- Rinse the bulgur before cooking: This will remove any dirt or debris.
- Toast the bulgur before cooking: This will give it a nutty flavor.
- Use a flavorful broth or water to cook the bulgur: This will help to enhance the flavor of the dish.
- Add vegetables, herbs, and spices to the bulgur while it is cooking: This will create a more flavorful and interesting dish.
- Let the bulgur cool slightly before serving: This will help to prevent it from becoming sticky.
Conclusion
Mediterranean bulgur is a versatile and delicious grain that can be used in a variety of dishes. It is a good source of fiber, protein, and vitamins, and it is also relatively low in calories. With its nutty flavor and chewy texture, Mediterranean bulgur is a great addition to any meal.
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