Bulgur wheat is an easy substitute for rice or couscous in many dishes, and it’s really easy to cook. Just simmer it in some water for about 15 minutes, and then leave it while it absorbs the rest of the water. Bulgur wheat is a whole grain that has been parboiled, dried, and the bran partially removed. It’s higher in fiber and vitamins than white rice or couscous, so I guess it’s pretty good for you too.
Last night I simmered some bulgur wheat in vegetable broth, added some seasonings, then sautéed a yellow and red pepper, some mushrooms and an onion, and mixed them all together for a satisfying, though still quite light, dinner. We had it with some baked chicken nuggets as well, but I could very well have gone without the chicken.
Bulgur Wheat with Sautéed Vegetables
1 heaping cup bulgur wheat
1 1/2 cups vegetable broth
1 large yellow bell pepper, diced
1 large red bell pepper, diced
½ red onion, diced
6 medium mushrooms of your choice, sliced
2 tbsp olive oil
1 tsp granulated garlic
½ tbsp dried basil
salt and pepper
Simmer the bulgur in the broth, uncovered, for about 15 min, mixing occasionally. Add granulated garlic and basil and stir thoroughly, then set aside so bulgur can absorb any remaining liquid.
Sauté the onions and mushrooms in 1 tbsp of the olive oil until onions are softened and starting to turn translucent. Add bell peppers and continue to cook until peppers are crisp-tender. Season with salt and pepper.
Add the bulgur wheat to the pan with the vegetables and toss to combine, breaking up any lumps. Drizzle with remaining olive oil (or alternatively, stir in some butter). Taste for seasoning and adjust accordingly. Serve immediately while hot.