bulgur pilaf with broccoli and peppers
yummy
Healthy And Diet
BULGUR PILAF WITH BROCCOLI AND PEPPERS
"I have recently started the WW Core program which emphasizes whole grains, produce, and a little bit of good oil. Around the same time I started I also re-found a lovely little cookbook that a friend gave me a few years ago called "One Pot Vegetarian Dishes" by Amy Cotler. This pilaf is a modification of a recipe from that book. It needs a little salt and pepper but is a nice main dish or side dish depending on your eating style. The original recipe says it can be served either warm or cold though I have only tried it warm. And the original recipe called for red pepper. As I only had frozen green pepper that is what I used, but feel free to change it."
Ingredients
- 1cup broccoli floret, cut small
- 1onion, chopped (use a small onion)
- 2⁄3cup frozen green bell peppers or 1 fresh green bell pepper, chopped
- 1clove garlic, minced
- 1⁄2tablespoon olive oil
- 1cup canned tomato
- 1cup bulgur
- 3⁄4cup canned black beans, rinsed and drained
- dried oregano (optional)
- salt, to taste
- pepper, to taste
- 3⁄4cup hot water
Direction
- Bring a large pan of salted water to boil over high heat.
- Add the broccoli and cook until it is crip tender but still green, about 1 to 2 minutes.
- Drain the broccoli and rinse it briefly under cold water.
- Using the same pan, add the oil.
- Then add the onion, garlic, pepper, and oregano if using.
- (Just use about 1/4 tsp.) Cook over medium heat, stirring often, until the onion is translucent which is about 3 to 5 minutes.
- Add the tomatoes, bulgur, water, and salt and pepper to taste.
- Bring to a boil and then reduce the heat to low.
- Cover it and cook until all the liquid is absorbed.
- Start checking at 10 minutes but it may take up to 15.
- Turn off the heat and add the broccoli and the black beans.
- Cover the pan and let it sit until the bulgur is tender but still slightly firm.
- This will take about 10 to 15 minutes.