Bulgur is widely used in Middle East Cuisine traditionally to make tabbouleh and pilafs. It is high in fiber and protein and low in fat and calories. Though low in calories and fat, it will keep you full for a longer time as it is a rich source of fiber. It is great for people on a weight loss diet. Another great thing about bulgur is that you can prepare it in less than 15 minutes. As bulgur is already partially cooked, very less time is needed for preparing bulgur. You just have to boil water and pour it over bulgur and keep it covered for 10 minutes. That’s it. Can you believe that I prepared this nutritious and healthy lunch (picture below) in less than 20 minutes. Today we will learn how to make Bulgur pulao following this very easy recipe.
| Healthy and practical Lunch Ideas -Bulgur Pulao-Cucumber Tomato Salad-Carrot Raita |
Bulgur Wheat Pulao-Bulgur Pilaf
Prep Time : 10 mins
Cook Time : 15 mins
Serves: 1
Recipe Category: Lunch-Dinner-Bulgur Recipes
Recipe Cuisine: Indian
Author:Padhu Sankar
Serves: 1
Recipe Category: Lunch-Dinner-Bulgur Recipes
Recipe Cuisine: Indian
Author:Padhu Sankar
Ingredients needed
Bulgur -1/2 cup
Water – 3/4 cup
Onion -1 medium size
Ginger -1 inch piece finely chopped
Green chilli -1 slit
Garlic -3 cloves finely chopped
Beans – 4-5
Carrot – 1
Bell Pepper -1/3 cup
Coriander leaves -2 tbsp finely chopped
Fresh mint leaves -2 tbsp finely chopped
Chilli powder -1/4 tsp (optional)
Salt needed
For the seasoning
Oil -1 tbsp
Cinnamon -1 inch piece
Cloves -2
For garnishing
Coriander leaves -1 tbsp finely chopped
Preparation
Place bulgur in a bowl. Bring water to boil with a little salt and add it to the bulgur. Keep it covered and let it sit for 10-15 minutes. In the meantime we will prepare the vegetables.
Chop onions, ginger and garlic finely. Cut all the other vegetables into medium sized pieces. Total vegetables should be around 1 cup. You can add any vegetables like broccoli, corn, cauliflower, bell pepper, peas etc.
Finely chop mint and coriander leaves.
Method
Heat oil, add cinnamon and cloves, saute for a few seconds and then add finely chopped onions, ginger, garlic and green chilli.
Saute until onions turn transparent.
Then add all the vegetables (except capsicum) chilli powder, salt needed and cooked covered until they are half done. You can sprinkle a little water if needed. Make sure that you do not over cook the vegetables.
Then add capsicum, mint leaves, coriander leaves and cook for a few more minutes.
Now fluff bulgur (if there is water, drain it completely) with a fork and add it to the vegetable mixture. Mix well and cook for another 2-3 seconds.
Garnish with coriander leaves and serve bulgur pulao piping hot with a simple salad or raitha.
This is such a quick and easy recipe that even teenagers can cook.
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Learning lot of new words and recipes from your blog........