Bulgur Wheat Pilaf

‘Bulgur’ is the Westernized pronunciation of the word Burghul (spoken with a guttural ‘g’) . . . an Arabic word meaning ‘made of tiny chunks’.

Bulgur is commonly used as a cradle for stews, as a side dish with chicken or grilled meats.  It is added to some salads, like Tabbouleh, and in ground meat dishes like Kibbeh.

Whole wheat bulgur has enough fiber to be on our healthy diet. You still want to limit your intake to about a 1/2 c. per meal.

Bulgur wheat pilaf is a tasty substitute for rice, and much healthier.  Only gaba sprouted rice comes close in nutrition.  If you have a wheat allergy, then gaba rice can be used instead. I buy the latter in bulk from Amazon.

This dish is sometimes cooked with a handful of garbanzo beans. The two compliment each other.

Bulgur Wheat Pilaf

  • 1 Tbs. virgin olive or expeller pressed Coconut oil
  • 1 1/2 c. coarse grind, whole wheat Bulgur, rinsed
  • 1 small organic white Onion, finely chopped
  • 1 Tbs. organic Tomato paste
  • 2 c. Boiling water or hot Green Tea
  • 1 tsp. Sea Salt
  • 1/4 tsp. Allspice
  • 1/4 tsp. Cinnamon

Place medium size pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onions and stir until they are translucent.  Onions should not sizzle very much.  If they do, turn heat to med-low.

Add bulgur wheat and stir for 1 minute. Mix tomato paste with 1/2 c of the boiling water, and add to pot. Add the rest of the water and the salt and spices.

Stir once, cover, turn heat to low and simmer until liquid is absorbed, about 12 – 15 minutes.

Good served with stews or alongside a healthy chicken or fish dish.

~ Sahtein! 

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