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Tomato Basil Bulgur Pilaf

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Recipe

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
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 tablespoon olive oil
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2 each scallions, spring or green onions
finely chopped
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½ cup sweet red bell peppers
diced
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3 each italian plum (roma) tomatoes
canned, chopped
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½ cup basil
fresh, coarsely chopped, or 1 tablespoon dried
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1 cup cracked wheat (bulgur)
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1 ½ cups stock
boiling,, vegtable or chicken
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½ teaspoon salt
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Ingredients

Amount Measure Ingredient Features
15 ml olive oil
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2 each scallions, spring or green onions
finely chopped
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118 ml sweet red bell peppers
diced
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3 each italian plum (roma) tomatoes
canned, chopped
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118 ml basil
fresh, coarsely chopped, or 1 tablespoon dried
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237 ml cracked wheat (bulgur)
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355 ml stock
boiling,, vegtable or chicken
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2.5 ml salt
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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 20121% 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?
 

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