Turkish Bulgur Pilaf
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Turkish Bulgur Pilaf
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Turkish Bulgur Pilaf, a quick and easy side dish that goes wonderfully well with any roast. It's light and fluffy, flavouful and delicious, and an excellent alternative to the good old rice.
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Ingredients
- 1 cup bulgur wheat 185 g, dried
- 1 ½ cups chicken stock 375 ml, broth
- 1 tablespoon olive oil
- 2 tablespoon butter ( 30 g)
- 1 onion
- ½ red pepper
- 1 cup tomato chopped
- 1 tablespoon tomato paste
- 1 teaspoon oregano dried
- ½ teaspoon dried mint
- 1 tablespoon parsley chopped
- 2 garlic cloves
- 1 teaspoon sea salt coarse
- ¼ teaspoon black pepper ground
Instructions
- Add the butter and oil to a large pan set over a medium heat, and allow the butter to melt.
- Peel and chop the onion, and add it to the pan with a pinch of salt.
- Leave the onion to fry until golden, then add the peeled and chopped garlic.
- Add the chopped pepper, and give it a good stir.
- In go the chopped tomatoes.
- Mix everything well, then place a lid on the pan for 4-5 minutes until the tomatoes are mushy.
- Add the bulgur, and mix well.
- Season with salt and pepper, add the dried herbs, and pour in the stock, and place the lid back on the pan.
- Leave it to cook until all the liquid is evaporated.
- Use a fork to fluff the bulgur up, and garnished with chopped parsley.
Notes
- Once it's cooked, the bulgur should not be mushy, but perfectly tender and the grains nicely separated. The ratio bulgur wheat to water is important, as too much water will take longer to evaporate and the wheat will be overcooked.
- Do not increase the temperature, or the pilaf can stick to the pan, just leave it on a medium heat until all the liquid is gone, and just gently shake the pan now and then to make sure nothing sticks.
- Make sure you use dried bulgur wheat for this recipe and not parboiled or ready cooked bulgur!
Nutrition Information
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Calories
276kcal
(14%)
Carbohydrates
39g
(13%)
Protein
8g
(16%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Trans Fat
0.2g
(10%)
Cholesterol
18mg
(6%)
Sodium
903mg
(38%)
Potassium
506mg
(11%)
Fiber
9g
(36%)
Sugar
5g
(10%)
Vitamin A
888IU
(18%)
Vitamin C
30mg
(33%)
Calcium
60mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 276 kcal
% Daily Value*
| Calories | 276kcal | 14% |
| Carbohydrates | 39g | 13% |
| Protein | 8g | 16% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 18mg | 6% |
| Sodium | 903mg | 38% |
| Potassium | 506mg | 11% |
| Fiber | 9g | 36% |
| Sugar | 5g | 10% |
| Vitamin A | 888IU | 18% |
| Vitamin C | 30mg | 33% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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