Bulgur Wheat With Veggies

Exotic grains are all the rage in many cookbooks and magazines these days. The most mainstream of these new trendy grains is quinoa which seems to pop up everywhere. I remember a couple of years ago trying to find amaranth because my husband had read about it in Men’s Health. I ended up having to buy some at a Whole Foods several miles from where we live. Now, you can find it in some of the organic baby food pouches.

Honestly, I haven’t cared for most of these trendy grains. The very thought of grains conjures up thoughts of lumpy, gray porridge that takes forever to cook. So, I haven’t branched out much in the grains area.

Last week thought, my friend Candace and I participated in another Cooking Club as part of our university’s wellness program. (You may recall our previous adventure making a tofu stir fry, if not you can read about it here.) Each cooking team received a recipe to try along with a grain to prepare. Our grain was bulgur.

Bulgur was definitely not something that I was rushing out to try. It doesn’t even sound good. Say it….bul-gur. Doesn’t inspire a lot of interest, does it?

However, I soon found I had misjudged this grain. It cooked quickly, and the end result reminded me a lot of a fried rice dish. In fact, I can see me sautéing some onion, tossing in some peas and carrots with a splash of soy sauce and broth, and making sort of a Mock Fried Rice. Reading up on bulgur later, I found that it’s high in protein and fiber with a higher nutritional content than rice. So, it’s definitely worth subbing in for rice when you can. I’ve already pinned a couple of bulgur recipes, and look forward to trying more of this healthy grain.

 Bulgur with Veggies

1 onion (medium, chopped)
1 cup broccoli (chopped)
1 cup carrot (shredded)
1/3 cup fresh parsley (chopped, or 2 Tablespoons dried)
1 teaspoon coconut or canola oil
1 1/2 cups bulgur (dry)
2 cups broth (vegetable or chicken)
8 ounces chickpeas (canned, drained)


Wash and chop fresh onion, broccoli, carrots, and parsley (if using fresh parsley).
Heat oil in a large skillet. Add onions and cook until soft.
Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
Add parsley and stir. Serve warm or cold.

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2 thoughts on “Bulgur Wheat With Veggies

  1. So in your previous post, we had to substitute chicken broth for the the vegetable broth in the recipe; and in this recipe we chose to substitute vegetable broth for the chicken broth in the recipe. (Thank you, by the way!) I’m also going to introduce my family to this new grain.

  2. Pingback: Sweet Potato Black Bean Chili with Fresh Guacamole | Minda's Cooking

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