Zaar
Discover the vibrant flavors of Zaar, a hearty Middle Eastern-inspired bulgur wheat recipe that combines wholesome ingredients and aromatic spices for a comforting yet healthy meal. This one-pan dish features tender bulgur infused with cumin, paprika, and a hint of cinnamon, perfectly balanced by the sweetness of sautéed onions, garlic, and frozen peas. A touch of tomato paste brings a rich depth of flavor to the mix, while fresh parsley and a squeeze of zesty lemon brighten every bite. Ready in just 30 minutes, Zaar is a versatile, plant-based recipe that's perfect as a light main course or an irresistible side dish. Packed with fiber, quick to prepare, and bursting with bold spices, this flavorful dish is a must-try for lovers of Mediterranean cooking!
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 2 cups Water or vegetable stock
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 2 tablespoons Tomato paste
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 0.5 teaspoon Cinnamon
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Frozen peas
- 2 tablespoons Fresh parsley, chopped
- 1 whole Lemon, cut into wedges for serving
Instructions
Rinse the bulgur wheat under cold water and drain well.
In a medium saucepan, bring 2 cups of water or vegetable stock to a boil.
Add the bulgur wheat to the boiling liquid, lower the heat to a simmer, cover the saucepan, and cook for about 10-12 minutes, or until the liquid is fully absorbed. Remove from heat, fluff with a fork, and set aside.
Meanwhile, heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 4-5 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the tomato paste, cumin, paprika, cinnamon, salt, and black pepper to the skillet, stirring well to combine.
Add the cooked bulgur wheat and frozen peas to the skillet, stirring to evenly coat the grains in the spiced tomato mixture. Cook for 5-7 minutes until the peas are heated through.
Remove the skillet from the heat and stir in the chopped parsley.
Serve warm with lemon wedges on the side for squeezing over the dish.
Nutrition Facts
Calories |
683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3704 mg | 161% | |
| Total Carbohydrate | 96.2 g | 35% | |
| Dietary Fiber | 26.1 g | 93% | |
| Total Sugars | 23.8 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1716 mg | 37% | |
*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.
