Mediterranean Bulgur Pilaf with Fresh Tomatoes and Mint
This Mediterranean Bulgur Pilaf is a vibrant and nourishing dish that perfectly combines the nutty flavor of bulgur with the sweetness of fresh or canned tomatoes and the aromatic essence of mint. A staple in Middle Eastern cuisine, bulgur is a quick-cooking grain that is not only rich in fiber but also provides a delightful texture to this pilaf. Infused with sautéed shallots and a warm broth, this dish serves as a wholesome side or a satisfying main when paired with chickpeas or other legumes. It's a perfect complement to grilled meats, fish, or served as part of a vegetarian spread, making it versatile and appealing for any meal.
N/A
Servings
87.5
Calories
8
Ingredients
Ingredients
olive oil
2 (tablespoons)
shallots
3 (finely chopped)
medium bulgur
1 (cup)
vegetable stock
2 (cups)
salt
to taste
pepper
to taste
tomatoes
1 (cup, finely diced (fresh or canned))
fresh mint
1 (tablespoon, chopped)
Instructions
1
In a large skillet, heat the olive oil over medium heat. Add the finely chopped shallots and sauté until they are softened and translucent, about 3 minutes.
2
Rinse the bulgur under cold water and drain well. Add the rinsed bulgur to the skillet, stirring it together with the shallots to coat in the oil.
3
Pour in the vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to low, and season with salt and pepper to taste. Cover the skillet with a lid and let it simmer for about 15 minutes or until the bulgur is tender and the liquid has been absorbed.
4
After cooking, remove the skillet from heat and gently fold in the diced tomatoes. Cover again and let it sit for 5 minutes to allow the flavors to meld.
5
Lastly, stir in the chopped fresh mint, cover once more, and let it sit for an additional 5 minutes before serving.
Nutrition Information
2.5g
Fat
13g
Carbs
2.5g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Bulgur Pilaf?
It is a vibrant Middle Eastern dish that combines nutty bulgur grain with tomatoes and aromatic mint.
Is this recipe vegetarian?
Yes, the recipe is vegetarian and uses vegetable stock and plant-based ingredients.
How many calories are in a serving?
Each serving contains approximately 87.5 calories.
What type of bulgur is best for this recipe?
The recipe specifically calls for 1 cup of medium bulgur.
Can I use canned tomatoes instead of fresh ones?
Yes, you can use 1 cup of either fresh or canned finely diced tomatoes.
How long does the bulgur take to cook?
The bulgur should simmer for about 15 minutes or until the liquid is fully absorbed.
What can I serve with this pilaf?
It serves as a great side for grilled meats and fish, or as a main dish when paired with chickpeas.
Is bulgur high in fiber?
Yes, bulgur is a fiber-rich grain; this specific recipe provides 2g of fiber per serving.
Can I substitute the vegetable stock?
You can use water or chicken stock, though vegetable stock is preferred for a vegetarian version.
How should the shallots be prepared?
You should use 3 shallots that are finely chopped and sautéed until translucent.
Can I use onions if I do not have shallots?
Yes, finely chopped onions can be used as a substitute for shallots in this pilaf.
When should I add the fresh mint?
Stir in the chopped fresh mint at the very end and let it sit for 5 minutes before serving.
Is this recipe vegan-friendly?
Yes, the recipe uses olive oil and vegetable stock, making it suitable for a vegan diet.
How much olive oil is needed?
The recipe requires 2 tablespoons of olive oil for sautéing the shallots.
Can I add protein to this dish?
Yes, adding legumes like chickpeas is a great way to turn this side dish into a satisfying main.
Should I rinse the bulgur before cooking?
Yes, you should rinse the bulgur under cold water and drain it well before adding it to the skillet.
What is the preparation for the tomatoes?
The tomatoes should be finely diced before being folded into the cooked bulgur.
Can I use dried mint instead of fresh?
Fresh mint is recommended for the best aromatic essence, but a smaller amount of dried mint can work in a pinch.
How many ingredients are required for this recipe?
There are 8 ingredients: olive oil, shallots, medium bulgur, vegetable stock, salt, pepper, tomatoes, and fresh mint.
Is this considered a quick meal?
Yes, it is tagged as a quick meal and easy recipe suitable for busy schedules.
How many carbohydrates are in this dish?
There are 13 grams of carbohydrates per serving.
What heat setting should I use for simmering?
Once the stock reaches a boil, reduce the heat to low to simmer the bulgur.
What is the texture of the finished pilaf?
The bulgur provides a delightful, slightly chewy and nutty texture to the dish.
How much protein is provided per serving?
The dish contains 2.5 grams of protein per serving.
Do I need to cover the pan while cooking?
Yes, the skillet should be covered with a lid while the bulgur simmers and while it rests.
What is the total fat content?
There are 2.5 grams of fat in one serving of this pilaf.
Is this dish healthy?
Yes, it is a nutritious and vibrant dish that is low in calories and rich in fiber.
Does this recipe contain cholesterol?
No, based on the nutritional data provided, this recipe contains no cholesterol.
What equipment is needed?
A large skillet with a lid is the primary equipment needed to prepare this recipe.
Is bulgur gluten-free?
No, bulgur is a wheat product and contains gluten.