Bulgur Pilaf

[Guest guest]

This recipe, from the March 2000 Vegetarian Times, was adapted from Feeding

the Healthy Vegetarian Family, by Ken Haedrich, which was our Cookbook of

the Week a few weeks back.

 

Kathleen

 

* Exported from MasterCook *

 

Bulgur Pilaf

 

Recipe By : Vegetarian Times Magazine, March 2000, page 43

Serving Size : 6 Preparation Time :0:00

Categories : Grains And Cereals Main Dishes, Vegetarian

Vegetables 30 Minutes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups uncooked bulgur

4 teaspoons olive oil

2 large carrots -- peeled

quartered lengthwise and sliced

1 large onion -- chopped

2 large portobello mushroom caps -- (2 to 3)

thickly diced

1 1/2 cups frozen peas

1 medium garlic clove -- minced

1 tablespoon chopped fresh basil

OR 1 tsp. dried

 

6 SERVINGS DAIRY-FREE

 

Heady bulgur adds a slightly nutty flavor in this satisfying

combination. Carrots and peas give the dish fresh taste and vibrant color,

but its fine to use just onions and mushrooms if that's all you have on

hand. A splash of tamari or soy sauce would make for a tangy finish.

 

In medium saucepan, combine bulgur, 1/2 teaspoon salt and 3 cups water and

bring to a boil over high heat. Reduce heat to low, cover and simmer until

water is absorbed, about 15 minutes. Remove from heat and let stand,

covered, 15 minutes.

 

Meanwhile, in large skillet, heat oil over medium-high heat. Add carrots

and onion and cook, stirring often, until tender, about 7 minutes. Add

mushrooms and peas, season lightly with salt and cook, stirring often,

until mushrooms are tender, about 3 minutes. Add garlic and stir 15

seconds. Stir in cooked bulgur and basil and briefly heat through. Serve hot.

 

Recipe adapted from Feeding the Healthy Vegetarian Family (Bantam, 1998) by

Ken Haedrich.

 

PER SERVING: 195 CALORIES; 8G PROTEIN; 4G TOTAL FAT; (0G SAT. FAT) 36G

CARBOHYDRATE; 0MG CHOLESTEROL; 214MG SODIUM; 10G FIBER

 

 

 

- - - - - - - - - - - - - - - - - -