Bulgur pilaf with chickpeas and green lentils is a plant-based protein bomb recipe to try
Try this plant-based protein recipe with bulgur, chickpeas and green lentils.
Ingredients
1 cup of Extra Extra Coarse Bulgur
1 tablespoon of olive oil
1 small onion (finely chopped)
1/3 cup of chickpea (pre-boiled)
½ cup of green lentils (pre-boiled)
¼ red capia pepper (diced)
1/2 teaspoon of pepper paste
1 teaspoon of butter
1/2 teaspoon of flaked chilli
1/2 teaspoon of black pepper
1/2 teaspoon of salt
2 cups of hot water
1 Put the olive oil and butter in a broad and shallow pan. When melted, add onions and saute them until pinkish. Add diced red capia peppers and saute for a minute more.
2 Add pepper paste and bulgur and mix for 1 minute more. After sauteing them, add boiled chickpeas and green lentils.
3 Add flaked chilli, black pepper, salt and hot water, cover the lid and cook for 15 minutes or until water is absorbed.
4 Rest for 20 minutes before serving.
How to cook bulgur wheat | Tabbouleh-style bulgur and mixed bean salad | Vegan recipe
In this Middle Eastern-Mediterranean inspired dish, mixed beans, cashews, dried apricots and fresh veg combine to create this wholesome tabbouleh-style salad. Bulgur is very easy to prepare and makes a great alternative to rice and pasta. Serve it as a main, side dish or make ahead for a filling and healthy packed lunch. Serves: 2 - 3
Ingredients:
For the salad:
1 cup (220g) cracked bulgur wheat
2 - 3 garlic cloves, chopped
2 tbsp olive oil or vegetable oil
1 ¼ cup (325ml) vegetable stock
400g can mixed beans, drained and rinsed
200g baby plum tomatoes, quartered and cut into small pieces
2 avocados, stoned, peeled and diced
2 spring onions, thinly sliced
75g dried apricots, chopped into small pieces
60g roasted salted cashews (or unsalted), coarsely chopped
20g fresh parsley leaves, finely chopped
5g fresh mint leaves, chopped
salt and freshly ground black pepper, to taste
For the dressing:
3 tbsp extra virgin olive oil
2 tbsp freshly squeezed lemon juice
1 tsp agave nectar
¼ tsp (or less) chilli flakes
fine salt, to taste
Method:
1. Prepare the bulgur: the bulgur to water ratio is 1:1 ¼ . To be sure you have the correct ratio, use measuring cups or the same container to measure both the volume of bulgur and water/stock.
2. Heat oil in a medium-sized non-stick saucepan (for serving 2, use a 16cm diameter lidded pan), and swirl it to cover the bottom of the pan. When hot, reduce the heat to low, add the garlic, and fry for about half a minute. Add the bulgur, combine well and toast over a high heat, stirring all the time, for about 1 or 2 minutes. Pour over the vegetable stock and bring to a boil. Then, remove from the heat, cover with a lid and set aside for at least 20 minutes so that the bulgur can cook and absorb all the water/stock.
3. In the meantime, prepare the dressing: combine olive oil, lemon juice, agave nectar, dry chillies and a pinch of salt in a small bowl and whisk until smooth and slightly thick.
4. When the bulgur is ready, fluff it with a wooden fork and tip it in a large serving bowl. Add the beans, tomatoes and spring onions and toss to combine well. Add the avocado, apricots, cashews, parsley and mint and stir again to combine everything well. Finally, mix in the dressing, taste and adjust any seasoning as necessary. Stir once more and serve.
#vegan #bulgur #tabbouleh
One Pot Bulgur Wheat Chicken | 30 minutes Bulgur Wheat Dish| One pot meal
#healthybulgurwheat #stephylatelyskitchen #spicedbulgurrecipe #onepotdish
One-Pot Chicken and Bulgur wheat
What you need:
6 Chicken thighs / 10 chicken drumsticks
2 tsp chicken seasoning powder
1 cup frozen mixed vegetable (or fresh if you prefer)
1/2 tsp chopped fresh rosemary (or dried)
1 cup Onion
1 tsp Rice seasoning
3 cloves of garlic
1 1/2 cups Basmati rice /Bulgur wheat
2 tbsp Coconut /Olive oil
Salt and black pepper to taste
2 cups chicken stock
- [ ] To a small mixing bowl, add chicken seasoning, chopped fresh rosemary, garlic powder, onion powder, salt and black pepper and mix to combine. Rinse the rice/Bulgur wheat until the water runs clear and set aside.
- [ ] Add the chicken thighs to a bigger bowl and add the seasoning reserving about a teaspoon for later. Mix until the chicken is well coated.
- [ ] Heat up 2 tablespoons of coconut oil on medium-high heat, carefully add the chicken, skin side down and sear for about 3 minutes on each side until golden brown. Remove the chicken and place it on a plate and set it aside
- [ ] Sauté the chopped onions in the hot oil until soft, stir in the rinsed rice and toast for about a minute or two making sure it doesn’t stick to the bottom of the pan. Pour the chicken stock over the rice, the reserved seasoning and stir to combine. Deglaze the bottom of the pan while stirring by scraping the bottom of the pan. This way the rice doesn’t burn when cooking.
- [ ] Add your frozen vegetable and mix thoroughly. At this point add in your rice seasoning and taste to ensure that you have the flavours balanced.
- [ ] Arrange the chicken thighs over the rice then cover the pot with its lid and cook on low-medium heat for about 15 to 20 minutes depending on the type of rice you are using. When the rice is done, it would be tender, fluffy and the water would be absorbed too.
- [ ] Fluff the rice with a fork, serve and enjoy!
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Easy Bulgur Stir Fry Recipe
Hi lovelies, it's Bukie. Is there anyone out there? We're back...and I know what you're thinking: where have you been all this while Bukie? Long story but I promise to share in one of my vlogs. I hope you're all doing fab though.
Well, on this new episode of Kitchen Muse I thought I'd kick off with our signature Alternative Recipe, Stir Fry Bulgur. It's amazing if you've never tried it and it's the perfect substitute for any one who's looking to cut down on carbs from rice. I hope you guys love it. Don't forget to like and share. xoxo
Serves: 3
Preparation Time: 20 Minutes
Cook Time: 35 Minutes
Total Time: 55 Minutes
INGREDIENTS
1 1/2 Cups Bulgur Wheat
1 Cup Bell Peppers (Red, Green, Yellow)
3 Tbsp of Canola Oil
1/2 Cup Boneless Chicken Breast
2 Med Carrots
8 Sprigs of Green Beans
1/2 Med Onions (Chopped)
2 Cloves Garlic (Chopped)
3 Tbsp Soy Sauce
2 Tbsp Sesame Oil
1 Tsp Curry Powder
1 Tsp Dried Thyme
1 Tsp Paprika
2 Maggi Chicken Cubes
1 Maggi Garlic & Ginger Seasoning
How to Cook Bulgur Wheat | Oven Baked Bulgur Recipe
Bulgur wheat is cereal food that you can pair with almost any dish imaginable. You can bake it in the oven or stovetop for a diet-friendly meal! It’s chewy and tastes naturally nutty, but you can season it as you cook.
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Bulgur Pilaf with Mushroom recipe for a great combo
Mushroom and bulgur combination is a joy for taste-buds, while being the best choice for a meat-free dinner.
Ingredients
1 cups Coarse Bulgur
3 tablespoon Olive Oil
3 mushrooms
1 chopped onion
1/4 chopped Red Capia Pepper
1 chopped Green Bell Pepper
1 finely chopped bunch Dill
1 teaspoon Butter
½ teaspoon Salt
2 cups Boiling Water
1 Put olive oil and butter into a wide shallow pan. After the butter is melted add red kapia and green bell peppers and saute.
2 Add Coarse Bulgur. Add salt and boiled mushrooms. Add boiling water and cook for 15 minutes on low heat until water is absorbed.
3 Allow bulgur to rest for 20 minutes before serving.