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Tomato Basil Bulgur Pilaf

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Submitted by buffyadct

This tomato basil bulgur pilaf recipe kicks things up a notch and is packed with fresh summer flavors. We eat it as a bulgur salad or use it with olive oil and pita as a dip or a side dish.

YIELD

4 servings

PREP

5 min

COOK

22 min

READY

27 min

Ingredients

1 15
TABLESPOON ML OLIVE OIL
2 2
EACH EACH SCALLIONS, SPRING OR GREEN ONIONS
finely chopped
½ 118
CUP ML SWEET RED BELL PEPPERS
diced
3 3
EACH EACH ITALIAN PLUM (ROMA) TOMATOES
canned, chopped
½ 118
CUP ML BASIL
fresh, coarsely chopped, or 1 tablespoon dried *
1 237
1 ½ 355
CUPS ML STOCK
boiling,, vegtable or chicken
½ 2.5
TEASPOON ML SALT

Directions

In a large saucepan, heat the olive oil over a medium-high heat; cook the green onions and red pepper, stirring, for 30 seconds.

Add tomatoes and basil; cook, stirring, for 2 minutes.

Stir in bulgur, stirring to coat.

Stir in boiling stock and salt; bring to the boil.

Reduce the heat to low; cover and cook, for about 20 minutes or until liquid is absorbed and bulgur is tender.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 247g (8.7 oz)
Amount per Serving
Calories 201 21% from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 3mg 1%
Sodium 436mg 18%
Total Carbohydrate 12g 12%
Dietary Fiber 8g 32%
Sugars g
Protein 15g
Vitamin A 29% Vitamin C 62%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
 

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