Hey food lovers! I’ve recently fallen in love with bulgur wheat, and I can’t wait to share this simple and tasty recipe with you. Bulgur wheat is super easy to prepare and a great alternative to rice or couscous. It’s packed with nutrients and can be used in so many different dishes. Plus, it’s delicious both hot and cold! I first discovered it when @liv_life_lean introduced me to it, and now it’s one of my go-to ingredients.
Method
Cook the Veggies and Chorizo
Start by heating the oil in a large pan or skillet over medium heat. Once the oil is hot, add the chopped red onion, red pepper, and chorizo. Cook these ingredients for about 5-7 minutes, stirring occasionally until the onion becomes soft and slightly golden, and the chorizo releases its flavorful oils. The combination of the onions, peppers, and chorizo will fill your kitchen with a mouthwatering aroma this is the base of your dish!
Add Flavor
Once the veggies and chorizo are nicely cooked, it’s time to bring in the garlic, tomatoes, seasoning, and tomato purée. Add the minced garlic to the pan and cook it for a minute, allowing it to become fragrant. Then, add the halved cherry tomatoes, paprika, chilli flakes, salt, and pepper. Stir everything together, letting the ingredients blend well. Cook for another minute to allow the flavors to deepen and meld. This is where your dish really starts to take shape!
Bulgur Time
After your mixture has cooked down a bit, it’s time to stir in the bulgur wheat. Stir it in for about 1 minute to let the bulgur absorb the flavors from the veggies and chorizo. This quick step helps the bulgur soak up all the delicious seasoning, giving it a great texture and flavor. Be sure to stir it well so it’s evenly coated with the sauce.
Add Liquids
Now it’s time to bring in the liquids. Add the tinned tomatoes (or passata), vegetable stock, and the rinsed mixed beans to the pan. Stir everything together to combine. Bring the mixture to a boil, ensuring that all the ingredients are well-incorporated. Once it starts boiling, reduce the heat to low, cover the pan, and let it simmer. This simmering stage is crucial as it allows the bulgur wheat to cook and absorb all the rich flavors from the sauce. Let it simmer for about 15 minutes until the bulgur wheat is cooked through and tender.
Spinach Surprise
After the bulgur has cooked, it’s time for the spinach. Stir in the fresh spinach leaves, folding them into the mixture until they wilt. The spinach will add a nice pop of color and a fresh flavor that contrasts beautifully with the hearty bulgur and rich chorizo. Be careful not to overcook the spinach just let it wilt in the hot mixture for a minute or two.
Fluff the Bulgur
Once the spinach is incorporated, remove the pan from the heat. Use a fork to fluff the bulgur wheat gently. This step helps separate the grains and gives the dish a light, airy texture. It also ensures that the bulgur isn’t too sticky and retains a lovely, fluffy consistency.
Necessary Tools
- Pan or skillet
- Wooden spoon or spatula
- Fork (for fluffing the bulgur)
- Lid to cover the pan
Bulgur Wheat Recipe: A Healthy and Flavorful Meal
Cuisine: AmericanDifficulty: Easy6
servings10
minutes20
minutes30
minutesIngredients
1/2 tbsp oil
1 red onion, chopped
1 red pepper, chopped
A small handful of cherry tomatoes, halved
2 cloves garlic, minced
30g low-fat chorizo, chopped
1 tbsp tomato purée
175g bulgur wheat
1 tin of tomatoes (or carton of passata)
1 tin of mixed beans, drained and rinsed
150ml vegetable stock
1/2 tbsp paprika
1/2 tsp chilli flakes
Salt and pepper, to taste
2 handfuls of fresh spinach
Directions
- Cook the veggies and chorizo Heat the oil in a pan, then cook the red onion, red pepper, and chorizo until soft and golden.
- Add flavor Toss in the garlic, tomatoes, seasoning, and tomato purée. Stir everything together and let it cook for about a minute.
- Bulgur time Stir in the bulgur wheat and cook for another minute, allowing it to absorb the flavors.
- Add liquids Now, add the tinned tomatoes, vegetable stock, and mixed beans. Bring the mixture to a boil, then reduce the heat to low.
- Simmer Cover the pan and simmer for 15 minutes until the bulgur wheat is cooked and tender.
- Spinach surprise Stir in the spinach and remove the pan from the heat. Fluff the bulgur wheat with a fork and give it a good mix!
Notes
- Keep an eye on the bulgur Make sure to stir it occasionally while it simmers, so it doesn’t stick to the pan.
- Adjust the liquid If the bulgur isn’t fully cooked after 15 minutes, add a bit more stock or water and let it simmer a little longer.
- Don’t overcook the spinach Stir it in at the end, just long enough for it to wilt this keeps its vibrant green color and fresh flavor.
Serving Suggestions
This bulgur wheat dish pairs perfectly with grilled chicken, like I did with chicken chipolatas from @aldiuk, or any kind of grilled meat. You can also serve it with a side of fresh salad for a lighter meal or add a dollop of yogurt for extra creaminess.
Fun Fact
Did you know? Bulgur wheat is made from cracked wheat and is packed with fiber, making it a great choice for digestion and overall health. It’s also one of the oldest grains, with a history dating back thousands of years!
Conclusion
This bulgur wheat recipe is simple, healthy, and super satisfying. Whether you’re in the mood for a cozy dinner or a light lunch, it’s the perfect dish to make. With a few fresh ingredients and some basic seasonings, you can create a flavorful meal in no time. Give it a try and enjoy the delicious flavors of bulgur wheat!
