Does anyone have any good vegetarian bulgur wheat recipes?

Question

I keep it simple at the moment, but I'm feeling experimental! Ideally low calorie, as I'm on a diet.

Answer 1

Basil and Bulgar Salad (aka Pesto Tabouli)

1 cup fine bulgur (cracked wheat)

1 1/2 cups fat-free vegetable broth or water

2 tbsp. chopped walnuts

1 cup basil leaves

2 cloves garlic

juice of one lemon

salt, to taste

1 large or 2 medium tomatoes, diced

1 medium cucumber, peeled and diced

1 tbsp. olive oil (optional)

Bring the vegetable broth to a boil and add the bulgur. Remove from the heat and cover. Let it stand about 20 minutes until wheat is tender and water is absorbed.

Place the walnuts into the food processor and puree. And the basil, garlic, and half of the lemon juice, and process until a coarse paste is formed. Add salt to taste.

Combine the bulgur with the pesto, tomatoes, and cucumber, and toss well. Season to taste with the remaining lemon juice and olive oil (if desired). Serve at room temperature or chilled, garnished with additional basil.

This can very easily be made into a main dish salad by adding chickpeas or white beans to the bulgur. Serve with a green salad for a terrific light meal.

http://blog.fatfreevegan.com/2006/09/bas...

Pilaf of Bulgur Wheat and Red Lentils

          o 1/2 cup red lentils

          o 4 T olive oil

          o 1 medium sized onion, peeled and finely chopped

          o 2 cloves garlic, peeled and minced

          o 1 cup medium or coarse grained bulgur wheat

          o 2 T minced fresh parsley

          o 1 t salt

          o Freshly ground pepper

METHOD

Pick over the lentils and wash in several changes of water. Put in a bowl, add 2 cups water and leave to soak for 6 hours. Drain.

Heat oil in a heavy 2-3 L (quarts) pot with a tight fitting lid over a medium flame. Put in the onion and garlic. Stir and fry for about 2 minutes or until the onion is soft. Add the bulgur wheat and lentils. Stir and cook another 3 minutes or until wheat is slightly browned. Add the parsley, salt and 1.5 cups water. Bring to a simmer. Cover, turn heat to very low and cook for 35 minutes. Turn off the heat. Let the pot sit, covered and undisturbed for 20 minutes. Add the black pepper and mix.

http://www.vegan-food.net/recipe/494/Pil...

Bulgur Pan with Beans and Curry

          o 1/2 onion

          o 1/2 red onion

          o 1/2 head of celeriac

          o 1 small head of broccoli, including the stem

          o 50 g / 1 3/4 oz mushrooms

          o 100 g / 3 1/2 oz cooked and drained beans (whichever kind you feel like)

          o 1 t lemon juice

          o 2 t vinegar

          o 2 t tamari

          o 3 t water

          o 1 big t miso

          o 1 small t hot curry paste

          o 5 dl / 500 ml / 1 pint mixed vegetable juice, ready made

          o 3 dl / 300 ml / 10 fl oz water

          o 4 dl / 400 ml / 13 1/2 oz bulgur

          o Oil or margarine for frying

METHOD

1. Cut the half onion into quarters and slice them, roughly. Peel the celeriac and cut it into short, thick matches. Cut the thick part of the broccoli into matches and chop the rest. Slice the mushrooms.

2. Heat up some oil or margarine in a frying pan, by strong heat, add the onions and saute for 10 minutes. Add the celeriac and saute briefly. Add the lemon juice, vinegar and the tamari, one at the time, while turning the celeriac and the onions in it. Turn down the heat to medium heat and add the 3 teaspoons water. Cover with a lid and let it simmer for 10 -15 minutes.

3. Add the rest of the vegetables, the mushrooms and the beans. Turn the vegetables, put the lid back on and let it simmer for about 10 minutes.

4. Turn up the heat again. Add the miso and the curry paste. Mix until all of the vegetables are covered in this. Add the vegetable juice and the water. Bring it to a boil and add the bulgur - mix it into the rest and bring it back to boil. Turn down the heat to medium heat and let it simmer for 10 minutes, until the fluid is completely absorbed by the bulgur. Turn off the heat and let it sit for a few minutes.

5. Serve and eat.

http://www.vegan-food.net/recipe/1077/Bu...

Answer 2

Tabouli Salad (traditional Middle Eastern salad)

1 cup bulgur

1 1/2 cups boiling water

1 1/2 teaspoons salt

1/4 cup fresh lemon juice -- and/or lime juice

1 teaspoon garlic -- crushed

1/2 cup chopped scallions -- include greens

1/2 teaspoon dried mint flakes

1/4 cup olive oil -- (good quality)

fresh black pepper

2 medium tomatoes -- diced

1 cup fresh parsley -- chopped and packed

OPTIONAL

1/2 cup cooked chickpeas

1 chopped green bell pepper

1/2 cup coarsely grated carrot

1 chopped cucumber -- or summer squash

You should begin to soak the bulghar at least 3 hours before serving time. It needs to thoroughly marinate and chill. Combine bulgur, boiling water, and salt in a bowl. Cover and let stand 15-20 minutes, or until bulghar is chewable.

Add lemon juice, garlic, oil, and mint, and mix thoroughly. Refrigerate 2-3 hours. Just before serving add the vegetables and mix gently. Correct seasonings. Garnish with olives.

Answer 3

I am a former chef and also make tabbouleh along with veggie burgers with it, I added it soaked to my falafel, stuffed for tofu puffs, in baking for extra fiber, in zucchini loafs, carrot cakes, muffins even as a breakfast cereal cooked with or like Oatmeal.