I have recently started the WW Core program which emphasizes whole grains, produce, and a little bit of good oil. Around the same time I started I also re-found a lovely little cookbook that a friend gave me a few years ago called "One Pot Vegetarian Dishes" by Amy Cotler. This pilaf is a modification of a recipe from that book. It needs a little salt and pepper but is a nice main dish or side dish depending on your eating style. The original recipe says it can be served either warm or cold though I have only tried it warm. And the original recipe called for red pepper. As I only had frozen green pepper that is what I used, but feel free to change it.
- 1 cup broccoli floret, cut small
- 1 onion, chopped (use a small onion)
- 2⁄3 cup frozen green bell peppers or 1 fresh green bell pepper, chopped
- 1 clove garlic, minced
- 1⁄2 tablespoon olive oil
- 1 cup canned tomato
- 1 cup bulgur
- 3⁄4 cup canned black beans, rinsed and drained
- dried oregano (optional)
- salt, to taste
- pepper, to taste
- 3⁄4 cup hot water
- Bring a large pan of salted water to boil over high heat.
- Add the broccoli and cook until it is crip tender but still green, about 1 to 2 minutes.
- Drain the broccoli and rinse it briefly under cold water.
- Using the same pan, add the oil.
- Then add the onion, garlic, pepper, and oregano if using.
- (Just use about 1/4 tsp.) Cook over medium heat, stirring often, until the onion is translucent which is about 3 to 5 minutes.
- Add the tomatoes, bulgur, water, and salt and pepper to taste.
- Bring to a boil and then reduce the heat to low.
- Cover it and cook until all the liquid is absorbed.
- Start checking at 10 minutes but it may take up to 15.
- Turn off the heat and add the broccoli and the black beans.
- Cover the pan and let it sit until the bulgur is tender but still slightly firm.
- This will take about 10 to 15 minutes.
Very good! I used a frozen stir fry veg mix and threw in some fresh spinach. Used rotel because that's what I had on hand. Definitely going to make this again!
Wow! Great stuff!! I'm not a fan of whole wheat pasta or brown rice, so was skeptical about making bulgur; so glad I tried this recipe. Not "whole wheaty" or dry tasting. Moist with great flavor; my new favorite, healthy comfort food. Used about 6 tsp of olive oil (instead of 1/2 Tbsp) in order to get healthy oil in each serving. Used a yellow bell pepper instead of green. Chopped the onion and bell pepper into fairly small little pieces. Used 1 cup of drained canned tomatoes flavored with oregano, basil, and garlic. Also added 1 Tbsp. fresh, minced oregano. Used the broccoli from a bag of microwaved steamed broccoli (I steamed it in the microwave, then chopped it into really small bits, just before adding it into the pilaf.) NOTE: I used a bit more water (maybe 1/4 cup) after adding the tomatoes/bulgur/water/salt/pepper, while it was cooking over low heat (somewhere between steps 8 and 9).
Delicious! We love bulgur and always look for good recipes. This was so simple, yet so healthy and it looked good also! I used diced tomatoes with green chiles, because it's what I had. I also used a stock in place of the water. We used it as a main dish, but it could definitely be served as a side dish. Thank you!