Zucchini and Apple Bulgur
Brighten up your table with the wholesome and flavorful Zucchini and Apple Bulgur, a perfect fusion of hearty grains and fresh produce. This quick and easy recipe combines tender bulgur wheat with sautéed zucchini, crisp apples, and a medley of aromatic spices like cumin and garlic. A dash of lemon juice and fresh parsley adds a light, refreshing finish, making this dish a versatile option for weeknight dinners, meal prep, or as a vibrant side dish. Ready in just 40 minutes, this nutritious recipe is packed with fiber, plant-based goodness, and a delightful blend of textures. Serve it warm or at room temperature for a healthy and satisfying meal that everyone will love. Perfect for vegetarians and those seeking wholesome yet flavorful dishes!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 2 medium zucchini
- 1 large apple
- 2 tablespoons olive oil
- 1 small onion
- 2 cloves garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the bulgur wheat under cold water and set it aside in a fine-mesh sieve to drain.
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur, reduce the heat to low, cover, and let it simmer for 12-15 minutes until the water is absorbed. Remove from heat, fluff with a fork, and set aside.
While the bulgur cooks, dice the zucchini and apple into small cubes. Finely chop the onion and mince the garlic.
Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until it softens and becomes translucent.
Stir in the garlic and cook for an additional minute until fragrant.
Add the diced zucchini to the skillet and sauté for 5-7 minutes until softened. Stir occasionally to prevent sticking.
Next, add the diced apple, ground cumin, salt, and black pepper. Cook for another 3-4 minutes, allowing the apple to soften slightly while retaining some crunch.
Once the vegetables and apple are cooked to your liking, stir in the cooked bulgur and mix well to combine. Cook for 2 more minutes to warm through.
Remove the skillet from heat and stir in the freshly chopped parsley and lemon juice for a bright, fresh flavor.
Taste and adjust the seasoning with additional salt and pepper if necessary. Serve warm or at room temperature.
Nutrition Facts
Calories |
157 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 503 mg | 22% | |
| Total Carbohydrate | 22.3 g | 8% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 8.8 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 50 mg | 4% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 414 mg | 9% | |
*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.
