Spanish Bulgur

Transport your taste buds to the vibrant heart of Spain with this hearty Spanish Bulgur recipe, a wholesome twist on classic Spanish flavors! Perfectly cooked bulgur wheat is simmered in rich vegetable broth and infused with a medley of aromatic spices like smoked paprika, cumin, and oregano. Bursting with fresh ingredients like bell peppers, onions, garlic, and juicy diced tomatoes, this dish is further elevated with a pop of sweetness from peas and a zesty finish of fresh parsley and lemon juice. With just 10 minutes of prep time and a simple one-pan cooking method, this flavorful, vegan-friendly recipe is perfect as a satisfying main or a standout side. Healthy, quick, and packed with Mediterranean-inspired goodness, Spanish Bulgur is your go-to dish for any night of the week!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 medium-sized, diced onion
• 1 medium-sized, diced bell pepper
• 2 cloves, minced garlic
• 2 tablespoons tomato paste
• 1 cup canned diced tomatoes
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup frozen peas
• 2 tablespoons, chopped fresh parsley
• 0.5 whole, juiced lemon

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the diced onion and bell pepper. Sauté for 4-5 minutes until softened.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 4

Add the tomato paste, diced tomatoes, smoked paprika, ground cumin, dried oregano, salt, and black pepper. Stir well and cook for 2-3 minutes to blend the flavors.

Step 5

Pour in the bulgur wheat and mix until it is evenly coated with the tomato mixture.

Step 6

Add the vegetable broth to the skillet and bring the mixture to a gentle boil.

Step 7

Reduce the heat to low, cover the skillet, and let the bulgur simmer for about 15 minutes or until the liquid is absorbed and the bulgur is tender.

Step 8

Stir in the frozen peas and cook for an additional 2-3 minutes until heated through.

Step 9

Turn off the heat and stir in the lemon juice and chopped parsley. Adjust seasoning with more salt or pepper if desired.

Step 10

Serve warm as a main dish or a side dish. Enjoy!

Nutrition Facts

Serving size	(1351.3g)

Amount per serving	% Daily Value*
Calories	1374.0

Total Fat 43.5g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 6.3g
Cholesterol 4.8mg	0%
Sodium 2683.6mg	0%
Total Carbohydrate 221.5g	0%
Dietary Fiber 55.5g	0%
Total Sugars 34.6g
Protein 43.2g	0%

Vitamin D 0IU	0%
Calcium 335.8mg	0%
Iron 13.7mg	0%
Potassium 3272.3mg	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: 27.0%

Protein: 11.9%

Carbs: 61.1%