This is my go-to dish to make in bulk and pack for lunch during the week. Bulgur pilav (rice) is traditional Turkish rice dish that is packed with nutrients. It is an excellent source of fiber, low in fat, high in manganese, magnesium, and iron AND it's a plant based protein. This rice is actually durum wheat. I prefer this over brown rice because it not only tastes better but its even less calories, fat, and carbs! So why not make the switch? Here is my favorite vegetable packed version of bulgur pilav.
Ingredients:
2 cups of course bulgur
1 jalapeño (optional-if you want extra spice), finely chopped
2 Hungarian peppers (can use one for less spice), finely chopped
1 bell pepper (green, yellow, or red), finely chopped
1 yellow onion, finely chopped
1 tablespoon of tomato paste
1 cup of low sodium chicken broth (I use Trader Joe's)
1 carrot (optional to add extra nutrients), finely chopped
Sea Salt and pepper to taste
2 tablespoons of EVOO
turmeric, cayenne, a pinch of thyme (optional to add extra flavor)
Directions:
In a deep pan add EVOO, on medium high heat, sauté all your vegetables for a few minutes. Add in the tomato paste, bulgur, and all spices. Stir a few times then add in the chicken broth and water. Bring mixture to a boil, stir, then cover pan with lid. Bring heat down to low. Cook for about 15-20 minutes (until all moisture is absorbed). DO NOT open the lid until at least 15 minutes has passed. Once the moisture is absorbed, open, stir, and serve.
P.S. I love to pair this with plain greek low fat yogurt to neutralize the spice :)