Best 4 Mediterranean Bulgur Wheat Recipes
Tantalize your taste buds with a culinary journey to the sun-drenched shores of the Mediterranean, where flavors dance in perfect harmony. Embark on a delectable adventure with our Mediterranean bulgur wheat recipes, a symphony of taste and texture that will transport you to the heart of this vibrant region. Discover the versatility of bulgur wheat, an ancient grain prized for its nutty flavor and wholesome goodness. From savory main courses to refreshing salads and hearty soups, our collection of recipes showcases the diverse culinary traditions of the Mediterranean. Indulge in the richness of Mediterranean-spiced bulgur pilaf, a fragrant blend of spices and aromatic herbs that will awaken your senses. Explore the vibrant flavors of bulgur wheat salad, a delightful medley of fresh vegetables, tangy dressing, and the irresistible crunch of toasted nuts. Satisfy your cravings with a hearty bowl of bulgur wheat soup, a comforting and nourishing dish that embodies the essence of Mediterranean cuisine. With each bite, you'll be captivated by the vibrant tapestry of flavors, textures, and aromas that define this culinary haven. Join us on this exciting culinary expedition as we delve into the delectable world of Mediterranean bulgur wheat recipes.
Check out the recipes below so you can choose the best recipe for yourself!
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 SHRIMP WITH BULGUR
Delicious skillet shrimp and bulgur dinner sprinkled with parsley - perfect for Mediterranean cuisine that can be ready in 25 minutes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 6
Number Of Ingredients 12
Steps:
- In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.
- Meanwhile, in 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine; cook 1 minute, stirring frequently.
- Stir tomatoes, 1 1/2 tablespoons of the parsley, the capers, black pepper and red pepper flakes into onion. Cook 3 minutes. Stir in shrimp. Cover; cook 4 to 5 minutes or until shrimp are pink.
- Stir cooked bulgur into shrimp mixture. Sprinkle with cheese. Cover; cook 2 minutes. Sprinkle with remaining 1 1/2 tablespoons parsley.
Nutrition Facts : Calories 210, Carbohydrate 25 g, Cholesterol 110 mg, Fat 1/2, Fiber 6 g, Protein 18 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 480 mg, Sugar 4 g, TransFat 0 g
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.
Tips:
- Choose the right bulgur wheat: There are three main types of bulgur wheat: fine, medium, and coarse. For this recipe, it is recommended to use fine or medium bulgur wheat.
- Rinse the bulgur wheat before cooking: Rinsing the bulgur wheat will help to remove any dirt or debris.
- Use a flavorful broth: The broth you use to cook the bulgur wheat will add a lot of flavor to the dish. Use a broth that you enjoy the taste of, such as chicken broth, vegetable broth, or beef broth.
- Add vegetables and herbs: Vegetables and herbs can add a lot of flavor and nutrition to the dish. Some good options include onions, garlic, carrots, celery, zucchini, tomatoes, and parsley.
- Season the dish to taste: Once the bulgur wheat is cooked, season it with salt, pepper, and other spices to taste.
Conclusion:
Mediterranean bulgur wheat is a delicious and versatile dish that can be served as a main course or a side dish. It is a good source of fiber, protein, and vitamins. With its nutty flavor and fluffy texture, bulgur wheat makes a great addition to any meal. Using the tips and tricks provided in this article, you can easily make a delicious and healthy Mediterranean bulgur wheat dish that your family and friends will love. So what are you waiting for? Give it a try today!
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