Bulgur Wheat Pilaf
Bulgur Wheat Pilaf
This Indian Style Vegetable Pilaf, made with nutty bulgur wheat is the perfect grain for making this pilaf. Filled with carrot roundels, cauliflower florets, green peas and red pepper chunks, gently spiced with a selection of warming spices to make a delicious and hearty one pot feast. It can also be served as a side to curries, beef or chicken.What are the health benefits of bulgur wheat?Bulgur wheat is a source of magnesium, manganese, vitamin B andiron. It’s also high in fiber as it’s made from a whole grain. It does contain gluten, so should be avoided by people with coeliac disease. Sometimes bulgur wheat is confused with cracked wheat which is crushed wheat grain that has not been parboiled. In the process of making Bulgur, wheat grains are parboiled and then crushed into small pieces.The best feature of bulgur wheat is, it cooks very easily in minimum time. Because of its low calories, bulgur wheat is one of the alternative grains for rice.How do you know when bulgur wheat is cooked?Bulgur wheat, like rice, is a hard grain that softens when cooked. It should have a slight bite and chewy texture if you’re using it in salads.
Ingredients
- 1 Cup Coarse Bulgur Wheat
- 2 Tbles Coconut Oil
- 1 Medium Onion Chopped
- 2 Tsps Ginger and Garlic Paste
- 1 Tsp Whole Cumin Seeds
- 6 Fresh Curry Leaves
- 1 Tsp Chilli Powder
- 2 Tsps Garam Masala
- 1/4 Tsp Turmeric Powder
- Salt To Taste
- 1 Cup Carrots Cut into Roundels
- 2 Cups Small Cauliflower Florets
- 1/2 Cup Red Pepper Cubed
- 1/2 Cup Green Peas
- 2 Cups Hot Water
Instructions
- Rinse the bulgur wheat in a sieve or strainer under cold running water. Check to see if the water is running clear, that should be your marker that it has been rinsed properly.
- Heat oil in a pan, add onion, ginger and garlic paste, cumin seeds and curry leaves. Sauté for a few minutes, then add the chilli powder, garam masala and the turmeric. First add the carrots and stir-fry for a few minutes before adding the rest of the chopped vegetables together with the salt and sauté for a few more minutes adding a bit of water if needed.
- Add bulgur wheat together with 1 cup of hot water. Stir well and then add the rest of the hot water.
- Cover it with lid. Let it cook for 15 to 20 minutes over medium to low heat until the pilaf is cooked, Stir occasionally and add more water if required. Be careful about adding too much water, which will render a soggy pilaf.
- Add chopped coriander.
- Serve it with a delicious refreshing Cucumber Raita.
Tried this recipe?Let us know how it was!
