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Vegetable Bulgur Pilaf

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.07

$1.07 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,dairy-free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:75%

Spoonacular Score: 75%

 

Need a dairy free, lacto ovo vegetarian, and vegan side dish? Vegetable Bulgur Pilaf could be an amazing recipe to try. This recipe serves 6. One serving contains 204 calories, 7g of protein, and 3g of fat. For $1.07 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. If you have salt, chili pepper, potato, and a few other ingredients on hand, you can make it. 1 person has tried and liked this recipe. From preparation to the plate, this recipe takes about about 45 minutes. It is brought to you by Foodista. With a spoonacular score of 75%, this dish is solid. Bulgur Pilaf With Green Lentils, Served With Caramelized Onions -Mercimekli Bulgur Pilavi, Bulgur Pilaf, and Bulgur Pilaf are very similar to this recipe.

Ingredients

Servings:
1.5 cups
1.5 cups bulgur
bulgur
2
2  onions
onions
3
3  tomatoes
tomatoes
1
1  potato
potato
2
2  zucchini
zucchini
some
some chili pepper
chili pepper
3 cups
3 cups stock
stock
some
some olive oil
olive oil
some
some fresh dill
fresh dill
some
some salt
salt
1.5 cups bulgur
1.5 cups
bulgur
2  onions
2
onions
3  tomatoes
3
tomatoes
1  potato
1
potato
2  zucchini
2
zucchini
some chili pepper
some
chili pepper
3 cups stock
3 cups
stock
some olive oil
some
olive oil
some fresh dill
some
fresh dill
some salt
some
salt

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

Heat a little oil in a heavy based pan and cook the onion and chili Add the bulgur and diced potato, stir well and cook for 1 more minute. Add 2 1/2cups of stock and tomatoes and simmer until almost all the stock has been absorbed. Since I dont like mushy zucchini I added them almost when the bulgur is done with another 1/2 cup stock. Simmer for 3-5 more minutes, add chopped dill and mint, remove from heat, cover and let rest for about 10 minutes. Serve warm as a side or main dish.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.07
Ingredient
1.5 cups bulgur
2 onions
3 tomatoes
1 potato
2 zucchini
some chili pepper
3 cups stock
some olive oil
Price
$0.90
$0.48
$1.08
$0.28
$1.12
$0.09
$2.27
$0.17
$6.40

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
211k Calories
6g Protein
3g Total Fat
42g Carbs
39% Health Score
Limit These
Calories
211k
11%

Fat
3g
5%

  Saturated Fat
0.5g
3%

Carbohydrates
42g
14%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
520mg
23%

Get Enough Of These
Protein
6g
14%

Manganese
1mg
68%

Vitamin C
32mg
39%

Fiber
9g
37%

Magnesium
88mg
22%

Vitamin B6
0.43mg
22%

Potassium
668mg
19%

Vitamin A
914IU
18%

Phosphorus
176mg
18%

Vitamin B3
2mg
14%

Copper
0.24mg
12%

Vitamin B1
0.18mg
12%

Folate
47µg
12%

Vitamin K
10µg
10%

Iron
1mg
9%

Vitamin B2
0.14mg
8%

Zinc
1mg
8%

Vitamin B5
0.71mg
7%

Vitamin E
0.79mg
5%

Calcium
41mg
4%

Selenium
1µg
2%

covered percent of daily need

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