Dinner Recipe for Bulgur Tomato Pilaf

One of the great inventions of cooks in the Levant is bulgur wheat.  Buglur is made by bar-boiling wheat, which is defined first as boiling the wheat, then drying it.  Bulgur is an ingredient that adds such a great deal do dishes from that part of the world. It gives body as well as flavor to anything to which one adds it.  Bulgur is called several names, it all depend on the translation of the ward.  Sometime you find it as bulgar, or bulgur and sometimes especially the Middle Eastern Stores it will be called burghoul.One can find bulgur wheat in most stores because it has become a major health food ingredient.  It has more fiber and nutrients than rice.  Bulgur also does not effect the blood sugar as white rice do which make it a good grain option for diabetic.

If you are buying bulgur in a store, be careful not to confuse real bulgur with what is labeled “cracked wheat” or “cracked roasted wheat.”  Bulgur gives recipes a nutty flavor, and cook much more quickly than cracked wheat, which does not have the same flavor.

Because the bulgur is bar-boiled it makes great ingredient for quick and easy dinner recipes.  This recipe is simple and easy to prepare,   yet it is healthy and tastes great.

Bulgur Tomato Pilaf

serves 4

5        tablespoons olive oil

1        medium onion, chopped

6        very ripe tomatoes, chopped finely or 1   16-ounce can diced tomato

2        cups water

1        tablespoon tomato paste

2        cups cooked garbanzo beans

1         cup coarse bulgur or #3

1/4    teaspoon crushed red pepper, optional

salt and pepper to taste

-In a heavy pot, heat the olive oil and saute the onion for few minutes.

-Add the tomatoes and saute for additional 5 minutes.

-Add the water, tomato paste and the seasoning, bring to a boil.

-Stir in the bulgur and the beans.  Cover and cook over medium heat for 10 minutes.  Remove from the heat and allow the pilaf to rest, covered, for additional 10 minutes.  Serve with mixed green salad.

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