Lebanese Bulgur
Discover the vibrant flavors of Lebanese Bulgur, a wholesome and aromatic dish that's both nutritious and easy to prepare. This recipe brings together the nutty heartiness of medium-grain bulgur wheat with a medley of warm spices, including cumin, paprika, and a hint of cinnamon, all enhanced by the sweetness of sautéed onions and tomatoes. Simmered in vegetable stock and finished with a burst of fresh parsley and zesty lemon juice, this simple yet flavorful dish is perfect as a hearty side or a light main course. With just 10 minutes of prep and 20 minutes of cook time, Lebanese Bulgur is a versatile, vegan-friendly option that's ideal for weeknight dinners or meal prep. Bring a taste of the Mediterranean to your table with this fragrant, satisfying dish!
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Recipe Information
Ingredients
- 1 cup bulgur wheat (medium grain)
- 2 tablespoons olive oil
- 1 medium onion (finely chopped)
- 1 large tomato (finely chopped)
- 2 cloves garlic (minced)
- 2 cups hot water or vegetable stock
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon ground cinnamon
- 0.25 cup parsley (chopped)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
Rinse the bulgur wheat under cold water until the water runs clear. Drain well and set aside.
Heat the olive oil in a medium saucepan over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the chopped tomato, cumin, paprika, cinnamon, salt, and black pepper. Stir well and cook for another 3-4 minutes until the tomatoes begin to soften and release their juices.
Pour in the hot water or vegetable stock and bring the mixture to a boil.
Stir in the bulgur wheat, then reduce the heat to low. Cover the saucepan with a lid and let it simmer for 12-15 minutes, or until the bulgur absorbs all the liquid and becomes tender.
Remove from heat and let the bulgur sit, covered, for an additional 5 minutes to allow the flavors to meld.
Fluff the bulgur with a fork and stir in the chopped parsley and lemon juice.
Taste and adjust seasoning as needed with additional salt, pepper, or lemon juice.
Serve warm as a side dish or at room temperature as a light main course.
Nutrition Facts
Calories |
1071 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2450 mg | 107% | |
| Total Carbohydrate | 181.1 g | 66% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 12.3 g | ||
| Protein | 30.6 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2125 mg | 45% | |
*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.
