Tomato Bulgur Pilaf Recipes

TOMATO-INFUSED BULGUR PILAF WITH FRESH BASIL

Steps:

• 1 Heat the olive oil in a 3- or 4-quart saucepan over medium heat until shimmering. Add the onion, garlic, and 1/4 teaspoon of the salt. Cook, stirring frequently, until the onion softens and starts to brown at the edges, about 5 minutes. Add the tomato paste and Aleppo pepper and cook, stirring, until the mixture darkens, about 1 minute. Add the broth, the tomatoes with their juices, and the bulgur and bring to a boil, stirring and scraping the bottom of the pan.
• 2 Decrease the heat to maintain a simmer, cover, and cook until the liquid is absorbed and the bulgur is tender but still slightly chewy, about 15 minutes. Add a tad more water if necessary. Remove the saucepan from the heat and season with the remaining 1/4 teaspoon salt. Taste for salt and adjust, and then stir in 1/4 cup of the basil. Cover and set aside for 3 minutes. Garnish with the remaining 2 tablespoons basil and serve.

BULGUR PILAF WITH ROASTED TOMATOES, ONIONS, AND GARBANZO BEANS

Steps:

• Preheat oven to 400°F. Spread tomatoes and onion in large roasting pan. Drizzle with oil. Sprinkle with salt and pepper. Roast 30 minutes, stirring occasionally. Stir in garbanzo beans and garlic. Roast until onion is golden, stirring occasionally, about 25 minutes longer. Remove pan from oven. Add 2 1/2 cups water to pan and stir, scraping up browned bits.
• Transfer roasted vegetable mixture to large saucepan. Bring to boil. Stir in bulgur. Reduce heat to low, cover and simmer until bulgur is tender and liquid is absorbed, about 10 minutes.
• Stir 3 tablespoons parsley, 1 1/2 tablespoons dill and lemon juice into pilaf. Season to taste with salt and pepper. Transfer to bowl. Sprinkle pilaf with remaining 1 tablespoon parsley and 1/2 tablespoon dill.
• *Also called cracked wheat, bulgur is available at natural foods stores and many supermarkets nationwide.

BULGUR PILAF WITH KALE AND TOMATOES

Steps:

• In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
• Stir in the broth, kale, bulgur, garlic, pepper, and salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
• Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.
• Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.
• (Per serving)
• Calories: 149
• Total fat: 3.0g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 1.5g
• Cholesterol: 0mg
• Sodium: 124mg
• Carbohydrates: 28g
• Fiber: 6g
• Sugars: 2g
• Protein: 6g
• Calcium: 66mg
• Potassium: 354mg
• 1 1/2 starch
• 1 vegetable
• 1/2 fat