Looking for a quick, nutritious meal with a little kick? Spicy bulgur with vegetables brings together the rich flavours of tomato, garlic and chilli in a hearty, satisfying dish. Bulgur, a traditional grain with roots in ancient civilisations, is perfectly suited to modern, busy lifestyles. Easy to prepare and full of flavour, this versatile dish makes a delicious lunch or a healthy dinner, and can also be served as a tasty side dish with meat or fish.
Spicy Bulgur with Vegetables: Recipe
A great choice for anyone looking for a savoury, filling dish with a little heat for lunch or dinner. Prepared this way, bulgur also makes an excellent side dish to accompany meat or fish.
Ingredients:
- 1 cup bulgur wheat
- 2 cups stock or water
- 1 small onion
- 1 garlic clove
- A little hot chilli pepper, to taste
- 1 tbsp tomato paste (for colour and flavour)
- A drizzle of oil for frying
Method:
- Heat the oil in a frying pan. Add the finely chopped onion, garlic and chilli pepper, and sauté until softened.
- Stir in the tomato paste and cook briefly.
- Add the dry bulgur wheat and stir well to coat the grains with the oil and seasonings.
- Pour in the stock or water, cover with a lid and simmer over low heat for about 15 minutes, until the bulgur is tender and the liquid has been absorbed.
- Serve as a main dish, garnished with fresh chilli peppers.
How to Prepare Bulgur
Bulgur is a versatile, nutritious grain made from wheat that has been partially cooked, dried and cracked. It is quick and easy to prepare, making it an excellent choice for everyday meals.
- Measure the bulgur. Use 1 cup of bulgur for every 2 cups of liquid as a general guide, adjusting the ratio according to the type of bulgur.
- Rinse if desired. Place the bulgur in a fine-mesh sieve and rinse briefly under cold running water. This step is optional.
- Add liquid. Combine the bulgur with boiling water or stock in a saucepan. Add a pinch of salt if needed.
- Cook gently. Cover and simmer over low heat for approximately 10–15 minutes, or follow the instructions on the package, until the grains are tender and the liquid has been absorbed.
- Let it rest. Remove the saucepan from the heat and leave the bulgur covered for another 5 minutes.
- Fluff and serve. Gently separate the grains with a fork before serving.
Tip: For extra flavour, lightly toast the dry bulgur in a little oil before adding the liquid. You can also use vegetable stock to make the dish vegetarian.