Lebanese Bulgur

Discover the vibrant flavors of Lebanese Bulgur, a wholesome and aromatic dish that's both nutritious and easy to prepare. This recipe brings together the nutty heartiness of medium-grain bulgur wheat with a medley of warm spices, including cumin, paprika, and a hint of cinnamon, all enhanced by the sweetness of sautéed onions and tomatoes. Simmered in vegetable stock and finished with a burst of fresh parsley and zesty lemon juice, this simple yet flavorful dish is perfect as a hearty side or a light main course. With just 10 minutes of prep and 20 minutes of cook time, Lebanese Bulgur is a versatile, vegan-friendly option that's ideal for weeknight dinners or meal prep. Bring a taste of the Mediterranean to your table with this fragrant, satisfying dish!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium grain)
• 2 tablespoons olive oil
• 1 medium onion (finely chopped)
• 1 large tomato (finely chopped)
• 2 cloves garlic (minced)
• 2 cups hot water or vegetable stock
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon ground cinnamon
• 0.25 cup parsley (chopped)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice

Directions

Step 1

Rinse the bulgur wheat under cold water until the water runs clear. Drain well and set aside.

Step 2

Heat the olive oil in a medium saucepan over medium heat.

Step 3

Add the finely chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 5

Add the chopped tomato, cumin, paprika, cinnamon, salt, and black pepper. Stir well and cook for another 3-4 minutes until the tomatoes begin to soften and release their juices.

Step 6

Pour in the hot water or vegetable stock and bring the mixture to a boil.

Step 7

Stir in the bulgur wheat, then reduce the heat to low. Cover the saucepan with a lid and let it simmer for 12-15 minutes, or until the bulgur absorbs all the liquid and becomes tender.

Step 8

Remove from heat and let the bulgur sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 9

Fluff the bulgur with a fork and stir in the chopped parsley and lemon juice.

Step 10

Taste and adjust seasoning as needed with additional salt, pepper, or lemon juice.

Step 11

Serve warm as a side dish or at room temperature as a light main course.

Nutrition Facts

Serving size	(1109.0g)

Amount per serving	% Daily Value*
Calories	1071.0

Total Fat 32.5g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2449.6mg	0%
Total Carbohydrate 181.1g	0%
Dietary Fiber 44.9g	0%
Total Sugars 12.3g
Protein 30.6g	0%

Vitamin D 0IU	0%
Calcium 304.3mg	0%
Iron 12.2mg	0%
Potassium 2125.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.7%

Protein: 10.7%

Carbs: 63.6%