Soybean Pilaf

May 25, 2023May 25, 20230 2
Tasty Soybean Pilaf Recipe for Lunch or Dinner
in Vegetarian

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium onion
2 cloves garlic
1 tablespoon pure wesson canola oil
1 1/4 cups orange juice
1 cup bulgur
1 cup frozen green soybeans ( also known as sweet beans or soybean kernels ) or 1 cup baby lima beans
3/4 cup water
1/2 cup canned soybeans or 1/2 cup red beans , rinsed and drained
1 medium carrot , washed and cut into thin bite-size strips
1 stalk celery , washed and sliced
1/3 cup dried tart cherries or 1/3 cup raisins
1/4 cup toasted wheat germ
2 oranges , washed , peeled and sectioned

Nutrision Information

Servings Per Recipe
4
Calories
410
Sugar
24g
Fat
7g
Soybean pilaf is a classic dish in Middle Eastern cuisine. It's a combination of bulgur, soybeans, and vegetables, flavored with orange juice and dried fruit. The dish is usually served warm or at room temperature, and can be garnished with nuts, fresh herbs, or crumbled cheese. Soybean pilaf is a perfect meal for lunch or dinner, it's filling and packed with nutrition that can keep you energized throughout the day.

Instructions

1.In a large skillet, heat oil over medium heat. Fry onion and garlic until onion is translucent.
2.Add bulgur, frozen soybeans or baby lima beans, and water to the skillet. Stir, cover and simmer until the bulgur and soybeans are tender, about 10 - 15 minutes.
3.Add canned soybeans or red beans, carrot strips, celery slices, dried tart cherries or raisins. Stir and simmer for another 5 minutes.
4.Add orange juice, wheat germ, and orange sections. Stir and serve.

PROS

Soybean pilaf is a healthy and filling meal that’s perfect for vegetarians and vegans.
It’s full of protein, vitamins, and minerals that your body needs.

The recipe is easy to follow and can be made in just 30 minutes.

The pilaf is versatile and can be served as a main dish or a side dish.

CONS

Soybean pilaf contains significant amounts of carbohydrates and calories.
People who are watching their carbohydrate intake may want to limit their consumption of this dish.

HEALTH & BENEFITS

Soybeans are a great source of protein, iron, and calcium. They’re also rich in antioxidants, which can help prevent chronic diseases like heart disease and cancer.
Bulgur is a whole grain that’s high in fiber and B vitamins. It can help regulate blood sugar, lower cholesterol, and promote healthy digestion.
Oranges are a good source of vitamin C, fiber, and antioxidants. They can help boost immunity and lower blood pressure.

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