Mediterranean Bulgur Pilaf with Broccoli and Bell Peppers
This vibrant Mediterranean Bulgur Pilaf showcases a delightful combination of fresh vegetables and wholesome ingredients, making it an ideal dish for anyone following a WW Core program focused on whole grains and produce. Inspired by a recipe from Amy Cotler's 'One Pot Vegetarian Dishes', this pilaf can be enjoyed warm as a hearty main or as a refreshing side, perfect for meal prep or gatherings. Although the original recipe called for red bell pepper, the versatility of this dish allows you to use any pepper you have on hand, even frozen. With earthy black beans and aromatic tomato and herbs, this dish comes together effortlessly in one pan, and it's customizable to fit your taste. Serve it warm or chill it for a delicious cold salad—either way, it's a healthy choice packed with flavor.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
broccoli florets
1 cup (cut small)
onion
1 (chopped (small onion preferred))
green bell pepper
2/3 cup (frozen or 1 fresh pepper, chopped)
garlic
1 clove (minced)
olive oil
1/2 tablespoon
canned tomato
1 cup
bulgur
1 cup
canned black beans
3/4 cup (rinsed and drained)
dried oregano
1/4 teaspoon (optional)
salt
to taste
pepper
to taste
hot water
3/4 cup
Instructions
1
Bring a large pot of salted water to a rolling boil over high heat.
2
Add the broccoli florets and cook until they're crisp-tender and bright green, about 1-2 minutes.
3
Drain the broccoli and rinse under cold water to stop the cooking process; set aside.
4
In the same pot, heat the olive oil over medium heat.
5
Add the chopped onion, minced garlic, and green bell pepper (along with oregano if using).
6
Cook, stirring frequently, until the onion becomes translucent, approximately 3-5 minutes.
7
Stir in the canned tomatoes, rinsed black beans, bulgur, hot water, and season with salt and pepper to your preference.
8
Bring the mixture to a boil, then reduce the heat to low.
9
Cover and simmer until all the liquid is absorbed and the bulgur is tender, checking at 10 minutes but allowing up to 15 minutes as needed.
10
Once done, remove from heat and gently fold in the cooked broccoli.
11
Cover the pot and let it sit for an additional 10-15 minutes to finish cooking and meld the flavors.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Bulgur Pilaf with Broccoli and Bell Peppers?
It is a vibrant, whole-grain dish combining bulgur, fresh vegetables like broccoli and bell peppers, and black beans, inspired by Amy Cotler's vegetarian recipes.
Is this recipe suitable for the WW Core program?
Yes, this recipe is ideal for anyone following a WW Core program as it focuses on whole grains and fresh produce.
Can I use frozen peppers for this pilaf?
Absolutely, the recipe is versatile and allows you to use any pepper you have on hand, including frozen varieties.
How should I serve this dish?
You can enjoy it warm as a hearty main dish or side, or chill it to serve as a refreshing cold salad.
Is this recipe vegetarian and vegan?
Yes, it is naturally vegetarian and vegan-friendly as it uses plant-based ingredients like bulgur, beans, and vegetables.
What type of beans are used in this recipe?
The recipe calls for 3/4 cup of canned black beans, which should be rinsed and drained.
How long does it take to cook the broccoli?
The broccoli florets should be boiled for about 1-2 minutes until they are crisp-tender and bright green.
How much bulgur is required?
You will need 1 cup of bulgur for this recipe.
What is the primary cooking method for this dish?
This is a one-pot meal where ingredients are sautéed and then simmered together in a single large pot.
Can I use red bell peppers instead of green?
Yes, while the instructions mention green bell pepper, the description notes that red bell pepper or any other variety can be used.
How much olive oil is needed?
The recipe uses 1/2 tablespoon of olive oil for sautéing the aromatics.
What aromatics are used in the base of the pilaf?
The base includes one chopped small onion and one minced clove of garlic.
How much liquid is added to cook the bulgur?
The recipe requires 3/4 cup of hot water to simmer the bulgur and other ingredients.
Are the tomatoes fresh or canned?
The recipe calls for 1 cup of canned tomatoes.
How do I ensure the broccoli doesn't get mushy?
After boiling the broccoli for 1-2 minutes, rinse it under cold water to stop the cooking process and set it aside until the end.
What is the recommended simmering time for the bulgur?
Cover and simmer the mixture for 10 to 15 minutes until all liquid is absorbed and the bulgur is tender.
Is the oregano mandatory?
No, the 1/4 teaspoon of dried oregano is optional based on your preference.
What should I do after the bulgur is finished cooking?
Once the liquid is absorbed, remove from heat, fold in the cooked broccoli, and let it sit covered for 10-15 minutes.
Is this dish good for meal prep?
Yes, it is excellent for meal prep as it can be stored and served either warm or cold.
How do I season the pilaf?
The dish is seasoned with salt and pepper to your preference, along with optional dried oregano.
Can I add other vegetables to this recipe?
Yes, the recipe is highly customizable, and you can add or swap vegetables to suit your taste.
Does this recipe contain many ingredients?
There are a total of 12 ingredients including common pantry staples like salt, pepper, and olive oil.
What size of onion is best for this recipe?
A small onion is preferred for this specific recipe.
How should the broccoli be prepared?
The broccoli should be cut into small florets before cooking.
Why do you let the dish sit for 10-15 minutes at the end?
Letting it sit allows the flavors to meld together and ensures the bulgur finishes cooking perfectly.
Can I use fresh bell peppers?
Yes, you can use 1 fresh bell pepper, chopped, or 2/3 cup of frozen peppers.
Is the onion sautéed until brown?
No, the onion should be cooked until it becomes translucent, which takes about 3-5 minutes.
What is the source of this recipe idea?
This dish was inspired by a recipe from Amy Cotler's book, 'One Pot Vegetarian Dishes'.
Is this dish high in fiber?
While specific nutritional values aren't listed, the combination of bulgur, broccoli, and black beans typically makes this a fiber-rich meal.
Does the recipe require a specific type of pot?
A large pot is recommended so you can boil the broccoli and then use the same pot to cook the pilaf.