Bulgur Pulao

May 25, 2023May 25, 20230 0
The Nutritious and Delicious Bulgur Pulao Recipe
in Vegetarian

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3/4 cup basmati rice ( white or brown )
1 chopped onion
1 cup bulgur , slightly toasted in oven ( coarse grind )
2 cups mixed vegetables ( grated carrots , chopped mushrooms , cauliflower )
1 tablespoon oil
1 teaspoon cumin seed
1 teaspoon salt
1 teaspoon garam masala
1/2 cup chopped nuts or 1/2 cup olive

Nutrision Information

Servings Per Recipe
4
Calories
387
Sugar
5g
Fat
12g
Bulgur Pulao is a traditional Middle Eastern recipe served as a side dish or main course. It is an affordable and easy-to-prepare meal that combines two healthy grains - rice and bulgur - with aromatic spices and vegetables. In this recipe, you will enjoy the subtle flavors of cumin seeds, garam masala, and toasted nuts or olives, which add crunchiness and richness to the dish. Bulgur Pulao is a versatile recipe as you can use any vegetables of your choice like bell peppers, green peas, or tomatoes.

Instructions

1.Rinse the rice in a fine mesh strainer, then set it aside to soak in cold water for 20 minutes.
2.Heat oil in a large pan over medium heat and add cumin seeds. When the seeds crackle, add chopped onion and fry until golden.
3.Add grated carrots, chopped mushrooms and cauliflower florets to the pan, and stir well. Cook the vegetables on medium-high heat for 5 minutes until tender.
4.Drain the rice and add it to the pan, along with the toasted bulgur. Stir frequently for 2-3 minutes.
5.Add 2 cups of hot water, garam masala, and salt to the pan. Bring the water to a boil.
6.Reduce the heat to low, cover the pan, and simmer for 20 minutes until the rice and bulgur are cooked.
7.Toast the nuts or olive in a dry pan.
8.Garnish the pulao with the toasted nuts or olives, and serve hot.

PROS

Bulgur Pulao is a filling, nutritious, and delicious meal.
It is a great vegetarian option as well as vegan if you omit the ghee.
The combination of grains and veggies makes it high in fiber, vitamins, and minerals.

CONS

Bulgur Pulao has a high carbohydrate content, which could be a limitation for diabetic patients or people on a low-carb diet.
The recipe also contains nuts, which could cause allergies in some individuals.

HEALTH & BENEFITS

Bulgur Pulao is an excellent source of dietary fiber, phosphorus, magnesium, and iron. The high fiber content aids digestion, helps regulate blood sugar levels, maintains heart health, and supports weight management. The added vegetables in the recipe contribute to the daily nutrient intake, providing vitamins A and C as well as antioxidants to boost the immune system.

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