Mediterranean Bulgur Recipes

BULGUR PILAF

Steps:

• Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
• Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
• Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste, about 2-3 minutes.
• Add the chickpeas on top along with 3 cups of chicken broth or water and stir to combine. Remove from heat, close the lid and allow the bulgur to absorb the liquid for 10 minutes. Open the lid and fluff with a fork.
• Serve with chopped parsley and fresh vegetables, if desired.

MEDITERRANEAN BULGUR SALAD

Steps:

• Combine boiling water and bulgur in a bowl. Cover the bowl and let sit until water is absorbed, about 30 minutes.
• Place chopped cucumber in a bowl and sprinkle with salt.
• Whisk lemon juice, olive oil, garlic, lemon zest, and ground black pepper together in a bowl until dressing is well-combined.
• Stir bulgur, chickpeas, cucumber, and green onions together in a bowl; pour dressing over bulgur mixture and toss to coat completely. Cover the bowl with plastic wrap and refrigerate until flavors combine, at least 1 hour.

MEDITERRANEAN BULGUR SALAD

Steps:

• In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

TURKISH BULGUR PILAF RECIPE

Steps:

• Place the bulgur in a bowl and rinse a few times. Set it aside.
• Heat the olive oil in a pot over medium heat. Sauté the onion until translucent and then add the minced garlic. Cook for a minute.
• Add in the diced green pepper and cook for a few minutes until it softens.
• Add in the chopped tomatoes and stir well. Cook until they start releasing their juice.
• Add the tomato paste and stir well so it combines with the other ingredients.
• Add the salt and pepper and add in the rinsed bulgur. Stir well.
• Turn the heat to medium high and add in the water. Once it comes to a simmer, lower the heat to medium, cover with a lid and cook for about 20-25 minutes until the water is almost completely evaporated.
• Wrap the lid in a clean kitchen towel and place it on the pot. Turn the heat to medium low and cook for another 10 minutes.
• Turn the heat off the let the bulgur sit for 5 minutes untouched, then fluff it with a fork and serve.

MEDITERRANEAN BULGUR

Steps:

• Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.

BULGUR PILAF

Steps:

• Base: Heat oil over medium heat in a large saute pan or pot. Add onion, garlic, pepper, and roma tomatoes, cooking until pepper is soft, about 5 minutes. Add tomato paste and cook for another 2 minutes.
• Bulgur: Add bulgur and water, stir to combine, cover, and let simmer for 15 to 20 minutes until water is absorbed and bulgur is tender (add more water ½ cup at a time if bulgur is still tough). Season with salt and pepper.
• Serve: Warm or cold, optionally topped with olives, sliced red onion, parsley, slivered almonds, or feta cheese.

MEDITERRANEAN CHICKEN AND BULGUR SKILLET

Steps:

• Preheat oven to 400°F.
• Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 1/2 teaspoons oil in a 10-inch cast-iron or other ovenproof skillet over medium-high. Add chicken to pan; cook until browned on both sides, about 3 minutes per side. Transfer chicken to a plate.
• Add remaining oil to pan. Add onion and garlic; cook, stirring occasionally, until lightly browned, about 5 minutes. Add bulgur and oregano; cook, stirring often, until fragrant and toasted, about 2 minutes. Add kale and bell peppers; cook, stirring constantly, until kale begins to wilt, about 2 minutes. Add stock and remaining 1/4 teaspoon each salt and black pepper; bring to a boil. Remove from heat.
• Nestle chicken into bulgur mixture; place skillet in oven. Bake at 400°F until a meat thermometer inserted in thickest portion of chicken registers 165°F, 12 to 15 minutes. Remove from oven. Sprinkle with feta. Let stand 5 minutes. Sprinkle with dill, and serve immediately.

MEDITERRANEAN BULGUR SALAD WITH CUCUMBERS, TOMATOES, SARDINES AND FRESH HERBS

Steps:

• Place the uncooked bulgur in small pot with 1 ½ cup water over high heat, bring to a boil, turn off the heat cover and let it sit for 15-20 minutes. Drain, squeezing out as much water as you can. Set aside
• Start preparing the vegetables and herbs. Chop the tomatoes, cucumbers, spring onion and herbs and set aside.
• Make the dressing: mix the olive oil with the lemon juice and zest. Add a pinch of fine salt and a few grinds of pepper and set aside.
• Place the bulgur in a medium bowl, add the herbs (setting aside 1-2 tsp of dill) and add half of the dressing, mix well.
• Add the vegetables and toss, layer the sardines on top , drizzle the rest of the dressing and sprinkle with the rest of the dill and sesame seeds.

MEDITERRANEAN BULGUR BOWL

Steps:

• In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.

MEDITERRANEAN BULGUR SALAD

Steps:

• Pour water into a medium saucepan with a tight-fitting lid. Add salt and bring to a boil over high heat. When water boils, add bulgur and remove from heat. Cover and let stand 30 minutes, or until all the water has been absorbed.
• In a large bowl, combine bulgur with all remaining ingredients and stir to mix thoroughly.
• This can be served at room temperature or chilled. Top with fresh parmesan or crumbled feta, if desired.

MEDITERRANEAN SHRIMP WITH BULGUR

Steps:

• In 2-quart saucepan, heat water to boiling. Add bulgur; reduce heat to low. Cover; simmer about 12 minutes or until water is absorbed.
• Meanwhile, in 12-inch skillet, heat oil over medium heat. Add onion; cook about 4 minutes, stirring occasionally, until tender. Stir in wine; cook 1 minute, stirring frequently.
• Stir tomatoes, 1 1/2 tablespoons of the parsley, the capers, black pepper and red pepper flakes into onion. Cook 3 minutes. Stir in shrimp. Cover; cook 4 to 5 minutes or until shrimp are pink.
• Stir cooked bulgur into shrimp mixture. Sprinkle with cheese. Cover; cook 2 minutes. Sprinkle with remaining 1 1/2 tablespoons parsley.

MEDITERRANEAN BULGUR WHEAT

Steps:

• Bring chicken broth and bulgur to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
• Heat olive oil in a skillet over medium heat; saute onion and celery until tender, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Stir onion mixture, artichoke hearts, and sun-dried tomatoes into bulgur; season with salt and pepper.

MEDITERRANEAN BULGUR AND HALLOUMI BOWL

Steps:

• Make the dressing: In a medium bowl add yogurt, buttermilk (or milk), olive oil, lemon juice, red wine vinegar, garlic, oregano, salt and pepper and whisk well until smooth and creamy. Refrigerate until needed.
• Cook the bulgur: In a medium saucepan add bulgur, vegetable broth, salt, pepper and cumin. Bring to a simmer over medium-high heat then reduce heat to low, cover, and simmer for 10 minutes. Remove from heat, let sit covered for 10 more minutes until all the liquid has been absorbed. Stir in chopped parsley.
• Sear the halloumi: Slice halloumi and pat it dry with paper towels. Heat a large skillet over medium-high heat. Lightly brush both sides of each halloumi slice with olive oil. Add halloumi to the hot skillet and sear both sides until each slice develops a deep brown crust, about 1 -2 minutes per side.
• Assemble the bowls: In shallow bowls evenly layer warm bulgur, warm halloumi slices, chickpeas, cucumbers, tomatoes, red onion and olives. Drizzle bowls with dressing or serve dressing on the side. Garnish bowls with lemon slices and parsley.

MEDITERRANEAN BULGUR BOWL

Steps:

• In a 6-qt. stockpot, combine the bulgur, ground cumin, salt and water; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes.
• Stir in garbanzo beans and heat through.
• Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes.
• Stir in remaining ingredients.
• Serve warm or refrigerate and serve cold.