Bulgur with Vegetables
Discover the vibrant flavors of Bulgur with Vegetables, a wholesome and nutrient-packed dish that’s perfect for any meal. This easy-to-make recipe features hearty bulgur wheat simmered in savory vegetable broth and infused with aromatic cumin and garlic. A medley of fresh vegetables—zucchini, carrot, red bell pepper, and onion—adds color, texture, and a boost of vitamins, while chopped parsley and a splash of lemon juice lend a refreshing finish. Ready in under an hour and packed with plant-based goodness, this versatile dish makes a delicious side or satisfying vegetarian main course. Plus, it’s a great way to incorporate whole grains into your diet without sacrificing flavor or convenience!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the diced carrot, red bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic and cumin to the pan, stirring for about 1 minute or until fragrant.
Pour in the bulgur wheat and toast it for 2 minutes, stirring constantly.
Add the vegetable broth, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 15 minutes or until the bulgur is tender and has absorbed the liquid.
Remove from heat and let it sit, covered, for an additional 5 minutes.
Fluff the bulgur with a fork and fold in the fresh parsley and lemon juice.
Serve warm as a side dish or light main course.
Nutrition Facts
Calories |
186 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 547 mg | 24% | |
| Total Carbohydrate | 25.5 g | 9% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 6.5 g | ||
| Protein | 5.3 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 76 mg | 6% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 658 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
