I am cooking bulgur pilaf very frequently. It keeps us full and helps us eating less often with its low glisemic index.
Bulgur pilaf is easier to prepare than rice pilaf. For pilaf you should buy bulgur that is coarse, use fine bulgur for soups and salads, for pilaf, it should have large particles, the bigger, the better.
Bulgur is a hidden gem actually, it has plenty of minerals and vitamins and good for boosting you immunity. Check health benefits at healthline.com.
You can prepare this recipe to be vegan easily and you can hardly taste the difference.
Is Bulgur a Superfood?
Yes, bulgur is a superfood. So you must definitely try it. If you try this recipe you might also want to try Bulgur Pub Style Recipe
Is Bulgur gluten-free?
No, unfortunately, as it is a grain Bulgur does contain gluten.
As bulgur is served with lentils it is like a one pot meal.
Serve it alone or with a scoop of plain yogurt or accompanying a main dish. Serve warm. Can keep in the fridge for 1-2 days. It will keep you from getting hungry quickly. Enjoy.
Bulgur Pilaf with Lentils
Ingredients
- 100 grams green lentils
- 250 grams coarse bulgur
- 400 grams water
- 1 onion chopped
- 2 garlic cloves chrushed
- 1 green pepper
- 2 tablespoons olive oil
- 1 tablespon butter optional
- 1 chicken tablet optional
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dry mint flakes
- ½ teaspoon red pepper flakes
- ½ teaspoon cummin
- 1 tablespoon tomato paste
- ½ tablespoon pepper paste optional
Instructions
- Rinse the green lentils until the color below the colander becomes clear.
- Boil green lentils with 3-4 glasses of water until edible, approximately 15-20 minutes, and drain.
- When the water comes to boil the first time rinse the lentils and add fresh water and continue to cook from start. This is done to get rid of the black colour and bitter taste of the lentils.
- The size of the lentils will double. Taste one once in a while after 10 minutes. When soft, drain and set aside.
- Pour the olive oil and the butter into a separate non-stick cooking pot. Melt the butter over medium heat. Then add the chopped onions. Stir until translucent.
- Chop the garlic and add. Stir for a minute.
- Wash, take out the seeds and chop the green pepper and add. Stir 1-2 minutes.
- Add the tomato and pepper pastes, stir 1-2 minutes. If it is the season you can replace tomato and pepper pastes with 2 fresh, grated tomatoes. If the tomatoes are too watery, reduce the amount of water accordingly.
- Add the bulgur. Stir for a minute.
- Then add either a chicken stock or warm water and a chicken tablet. If using one, make sure the chicken tablet dissolves thoroughly.
- Add all the spices as well and the measured warm water.
- Cook to boil and then reduce the heat.
- Cook until the water is soaked up by the bulgur. Taste, if the bulgur is not cooked enough; add several tablespoons of warm water and cook for a couple of minutes more.
- When ready close the heat. Add the lentils, gently shuffle.
- Rest for 5 minutes and serve warm.