Bulgur Wheat Pilaf

This delicious meatless dish requires only one pot and 30 minutes.

from Cut Your Cholesterol

The combination of grains and beans is common to all cuisines with a tradition of vegetarian meals. In this delicious 1-pot main dish, ground coriander, cinnamon, and dried apricots add a Middle Eastern flavor.

Ingredients

  • 2 eggs
  • 1 teaspoon canola oil
  • 1 large onion, finely chopped
  • 2 large garlic cloves, minced
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1 teaspoon turmeric
  • Pinch of crushed dried chilies (optional)
  • 1 can (15 ounces) pinto beans or chickpeas,
  • drained and rinsed
  • 1/2 cup dried apricots
  • 1 1/4 cups bulgur wheat
  • 1 cup green beans, halved
  • Salt and pepper
  • Fresh cilantro leaves to garnish

    How to make it  30 minutes

  • 1

    Place the eggs in a saucepan of cold water, bring to a boil, and boil gently for 10 minutes. Drain the eggs and cool under cold running water. Set aside.

  • 2

    While the eggs are cooking, heat the oil in a large saucepan over medium-high heat. Add the onion and garlic, and sauté for 3 minutes, stirring occasionally. Stir in the ground coriander, cinnamon, turmeric, and chilies (if using). Stir for 1 minute.

  • 3

    Add the pinto beans or chickpeas and apricots, and stir to coat them with the spices. Stir in the bulgur and green beans, then pour in enough water to cover by about 1/2 inch. Bring to a boil, then reduce the heat to low. Cover and simmer for 20 minutes, or until all of the liquid has been absorbed.

  • 4

    While the bulgur is cooking, shell and slice the eggs. Fluff the bulgur with a fork and season lightly with salt and pepper. Serve hot, garnished with the egg slices and sprinkled with cilantro leaves. Serves 4.

Nutritional Information(per serving)

  • Calories: 373
  • Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 107mg
  • Sodium: 145mg
  • Carbs: 71g
  • Protein: 16g
  • Fiber: 18g

    Want to stay smart and healthy?

    Get our weekly Health Reads newsletter

    Sending Message
    how we use your e-mail