October 20, 2018
Bulgar Wheat
Recipe

Onion, Mushroom, and Bulgur Pilaf

by Berkeley Wellness  

Bulgur is wheat kernels that have been steam-cooked, dried, and then cracked. It’s available in three different granulations: coarse, medium, and fine. Coarse bulgur is the best for pilafs. For a vegetarian pilaf, use Mushroom-Onion Broth instead of chicken broth.

Ingredients

  • 1 tablespoon olive oil
  • 2 medium onions, thinly sliced
  • 3 cloves garlic, minced
  • ¾ pound cremini mushrooms, thinly sliced
  • 1 cup coarse bulgur
  • 1½ cups chicken broth, homemade or canned (for lower sodium, look for reduced-sodium, low-sodium, or no-salt-added broth)
  • 1 cup water
  • ¾ teaspoon tarragon
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ⅓ cup chopped parsley
  • 2 tablespoons coarsely chopped walnuts

Directions

1. Preheat the oven to 350°F. In a Dutch oven or flameproof casserole, heat the oil over medium heat. Add the onions and garlic, and cook, stirring frequently, until the onions are golden brown and slightly caramelized, about 15 minutes.

2. Add the mushrooms and cook until the mushrooms have softened, about 5 minutes.

3. Stir in the bulgur, broth, water, tarragon, salt, and pepper, and bring to a boil. Cover, place in the oven, and bake for 20 minutes or until the bulgur is tender and the liquid has been absorbed.

4. Stir in the parsley and walnuts before serving.

Makes 4 servings.

Nutrition per serving: 240 calories, 6g total fat (1g saturated), 10g dietary fiber, 37g carbohydrate, 11g protein, 500mg sodium.

A good source of: beta glucan, fiber.

Also see Tabbouleh.