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Spanish Bulgur

Makes 8 3/4-cup servings

Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans.

2 cups dry bulgur
1/2 cups boiling water
2 garlic cloves, minced
2 teaspoons olive oil
4 – 6 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt

Place bulgur in a large bowl and pour boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water.

In a large skillet, sauté garlic in oil for a few seconds over medium heat. Do not let it brown. With the pan still on the heat, stir in soaked bulgur, and add chili powder, cumin, and salt. Turn with a spatula to mix in the spices and continue cooking until the mixture is very hot. Serve immediately.

Per 3/4-cup serving

  • Calories: 136
  • Fat: 1.9 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 12.3%
  • Cholesterol: 0 mg
  • Protein: 4.6 g
  • Carbohydrates: 27.6 g
  • Sugar: 0.4 g
  • Fiber: 6.9 g
  • Sodium: 169 mg
  • Calcium: 22 mg
  • Iron: 1.2 mg
  • Vitamin C: 1.1 mg
  • Beta Carotene: 191 mcg
  • Vitamin E: 0.6 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.