Bulgur Pilaf With Dried Fruits

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* Exported from MasterCook *

 

Bulgur Pilaf With Dried Fruits

 

Recipe By : The Mediterranean Vegan Kitchen, Donna Klein, page 97

Serving Size : 4 Preparation Time :0:00

Categories : Fruits Grains And Cereals

Main Dishes, Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

1/4 cup dried apricots -- coarsely chopped

1/4 cup dried figs -- coarsely chopped

2 tablespoons zante currants or dark raisins

2 1/2 cups vegetable broth

preferably Basic Vegetable Broth

OR low-sodium canned

3 tablespoons extra-virgin olive oil

2 cups chopped onions -- (about 2 medium)

1 1/2 cups medium-grain bulgur

1 cinnamon stick

OR 1/4 teaspoon ground cinnamon

1 pinch ground allspice

Salt and freshly ground black pepper -- to taste

1/4 cup pine nuts or slivered almonds -- toasted

(see separate recipe for Toasting Nuts)

1/4 chopped fresh flat-leaf parsley

1/4 cup chopped fresh mint

 

Makes 4 to 6 main-course or 8 side-dish servings.

 

Bulgur pilaf is a delightful change from the usual rice, and provides

significantly more protein and fiber. In Turkey, where they are a major

export, dried apricots and figs are typically included with the standard

currants or raisins of a basic rice pilaf. Try to use medium-grain bulgur

for this dish - the fine grain used in tabbouleh is not really suited for

this type of cooking.

 

Place the apricots, figs, and currants in a small bowl with enough warm

water to cover; let stand for 10 minutes. Drain well and set aside.

 

Meanwhile, in a small saucepan, bring the broth to a simmer over

medium-high heat. Cover; remove from the heat, and set aside.

 

In a large wide saucepan or medium deep-sided skillet with a lid, heat the

oil over medium-low heat. Add the onions and cook, stirring, until very

soft but not browned, 10 to 15 minutes. Increase the heat to medium and

add the bulgur; cook, stirring, for 1 minute. Add the hot broth, cinnamon

allspice, salt, and pepper. Bring to a brisk simmer. Reduce the heat to

low, cover, and simmer until all the liquid has been absorbed, 15 to 20

minutes. Remove from the heat and let stand, covered, for 5 minutes.

 

Uncover the saucepan and remove the cinnamon stick, if used. Fluff the

pilaf with a fork. Add the fruits, nuts, parsley and mint, tossing with

the fork to combine. Serve warm or at room temperature.

 

Per main course serving: Calories 459, Protein 18 g, Total Fat 16 g,

Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrate 69 g, Dietary Fiber 21 g,

Sodium 342mg

 

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