Chef Flower’s Cracked Wheat Pilaf – Kibrisli Bulgur Pilavi

May 31, 2023May 31, 20230 0
Chef Flower's Cracked Wheat Pilaf - Kibrisli Bulgur Pilavi recipe
in Entree

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil
1 onion , medium size and very finely diced
4 tablespoons vermicelli , crushed ( please do not substitute to another pasta )
1 cup bulgur ( cracked wheat )
1 1/2 cups chicken stock or 1 1/2 cups vegetable stock
1 cup tomatoes , canned and diced
salt and pepper , to taste

Nutrision Information

Servings Per Recipe
4
Calories
282
Sugar
4g
Fat
12g
Chef Flower's Cracked Wheat Pilaf - Kibrisli Bulgur Pilavi is a traditional Turkish pilaf that can be consumed as a side dish or even as a main course. It is a flavorful combination of bulgur, sautéed onions, vermicelli and canned diced tomatoes which are simmered in chicken or vegetable stock until they are tender and fluffy. This dish is easy to make with readily available ingredients, and it is also budget-friendly. With the added nutritional benefits of whole-grain bulgur and onions, this hearty pilaf makes a great addition to your healthy and balanced diet and is perfect for those looking for an easy and wholesome meal idea on busy weeknights.

Instructions

1.Heat the olive oil in a medium-sized pot over medium heat.
2.Add the diced onions and sauté for 4-5 minutes until they are soft and translucent.
3.Add the vermicelli to the pot and stir occasionally until it is golden brown in color. This should take around 2-3 minutes.
4.Add the bulgur and stir to combine with the onion and vermicelli mixture.
5.Pour in the chicken or vegetable stock, canned diced tomatoes, salt, and pepper. Mix well.
6.Turn the heat down to low, cover the pot with a lid, and simmer for 12-15 minutes or until the liquid has been absorbed, and the bulgur is tender and fluffy.
7.Once done, fluff the pilaf with a fork and serve hot.

PROS

This filling and delicious dish is perfect for those looking for a flavorful, nutritious and easy-to-make meal to add to their weekly menu.

It is a high-fiber dish, thanks to the presence of bulgur, which is a nutrient-dense whole grain.
Also, it is a great way to incorporate more vegetables and onions into your diet.

CONS

Onions are high in FODMAPs which can cause gastrointestinal symptoms in some people with IBS and other gut disorders.
Moreover, since the recipe calls for canned tomatoes, it might be high in sodium.

HEALTH & BENEFITS

This dish has several health benefits. The whole-grain bulgur in this recipe is a great source of fiber and plant-based protein, and also contains essential minerals, like iron, magnesium, and phosphorus. Onions have anti-inflammatory properties and are high in vitamin C, antioxidants, and other beneficial plant compounds. Consuming tomatoes have been linked with a reduced risk of developing chronic diseases, such as heart disease and certain types of cancer.

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