Quinoa Bulgur Wheat Pilaf Recipes

BULGUR PILAF

Steps:

• Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
• Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
• Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste, about 2-3 minutes.
• Add the chickpeas on top along with 3 cups of chicken broth or water and stir to combine. Remove from heat, close the lid and allow the bulgur to absorb the liquid for 10 minutes. Open the lid and fluff with a fork.
• Serve with chopped parsley and fresh vegetables, if desired.

VEGAN BULGUR WHEAT PILAF WITH MUSHROOMS

Steps:

• Gather the ingredients.
• In a medium pan, combine the bulgur wheat and the water or vegetable broth. Cover the pan and allow it to simmer over medium-high heat for about 5 minutes.
• Remove the pan from heat and let it stand, covered, for about 5 more minutes. After 5 more minutes, drain any excess water or vegetable broth from the pan.
• Next, melt the butter or margarine in a large skillet over medium heat. Sautee the mushrooms, onions, and peppers until the onions are clear and soft. Remove from heat.
• Stir in the lemon juice, white wine, fresh parsley, basil, salt, and pepper and gently toss to combine well.
• Combine the vegetable mixture with the prepared cooked bulgur wheat and serve immediately. Enjoy!

QUINOA-BULGUR WHEAT PILAF

Steps:

• Heat skillet over medium heat. When hot, add 1 tablespoon oil. Add diced onion, and sauté for 1 minute.
• Add remaining oil, quinoa and bulgur wheat, and continue cooking and stirring for about 2 minutes, or until grains turn slightly golden.
• Reduce heat to medium-low, add vegetable broth, cover skillet, and cook for 10 minutes, stirring occasionally. Add asparagus and beans, re-cover skillet, and continue cooking and stirring until liquid is absorbed and grains are tender, about 10 minutes more.
• Remove from heat, and stir in artichoke hearts and seasonings. Serve hot.

BULGUR & QUINOA LUNCH BOWLS

Steps:

• Tip the onion and bulgur mix into a pan, pour over 600ml water and stir in the thyme and bouillon. Cook, covered, over a low heat for 15 mins, then leave to stand for 10 mins. All the liquid should now be absorbed. When cool, remove the thyme and divide the bulgur between four bowls or plastic containers.
• For the avocado topping, toss all the ingredients together except for the rocket. Pile onto two portions of the bulgur and top with the rocket.
• For the beetroot topping, first pile the chickpeas on top, then toss the beetroot with the tomato, mint, cumin, a good pinch of cinnamon, the oil and vinegar. Toss well, add the orange, then pile onto the remaining portions of bulghur, scatter with the pine nuts and sprinkle with extra cinnamon. Chill in the fridge until needed.

SIMPLE BULGUR PILAF

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.

BULGUR WHEAT PILAF

Steps:

• Place bulgur in a heat-proof bowl and pour 1 1/2 cups boiling water over it. Let stand for 45 minutes to 1 hour, until most of the water is absorbed by the wheat. Drain.
• Heat oil in saucepan. Saute onion for about 3 minutes. Add garlic, salt, pepper. Saute for 10 seconds.
• Stir the drained bulgur wheat into the onion mixture. Cook for 4-5 minutes. The excess moisture will cook away and then the wheat will begin to brown and become fluffy.
• Add in the frozen peas. Mix well and cook for about 1 minute longer. Stir in the butter.
• Serve immediately.