Are you looking for a delicious and healthy weeknight dinner that's both quick to make and packed with flavor? Look no further! This bulgar recipe with vegetables is the perfect solution for busy weeknights. It's a fantastic example of easy recipes and healthy meals that come together in minutes, making it ideal for even the most novice home cooks. Bulgar, a whole grain similar to couscous, cooks up quickly and absorbs the vibrant flavors of the accompanying vegetables beautifully. This recipe is easily adaptable, allowing you to use your favorite seasonal vegetables for a constantly delicious and fresh meal. Let's get cooking!
Ingredients:
- 1 cup bulgar wheat
- 2 cups vegetable broth (or water)
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- Optional: 1/4 cup crumbled feta cheese for serving
Instructions:
Step 1: Prepare the Vegetables:
Begin by prepping your vegetables. Chop the onion, mince the garlic, and chop the bell pepper, zucchini, and broccoli into bite-sized pieces. Halve the cherry tomatoes. Having everything prepped makes the cooking process much smoother and quicker.
Step 2: Cook the Bulgar:
In a medium saucepan, combine the bulgar wheat and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the bulgar is tender.
Step 3: Sauté the Vegetables:
While the bulgar is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-5 minutes, until softened. Add the minced garlic and cook for another minute until fragrant. This step adds a wonderful depth of flavor to the whole dish.
Step 4: Combine Everything:
Stir in the bell pepper, zucchini, and broccoli. Cook for 5-7 minutes, until the vegetables are tender-crisp. Add the cherry tomatoes during the last 2 minutes of cooking.
Step 5: Fluff and Serve:
Once the bulgar is cooked, fluff it with a fork. Add the sautéed vegetables to the cooked bulgar and gently stir to combine. Season with salt and pepper to taste. Stir in the fresh parsley. Serve warm, optionally topped with crumbled feta cheese.
Tips & Variations:
- Customize your veggies: Feel free to substitute any vegetables you like. Other great additions include carrots, mushrooms, spinach, or peas.
- Add protein: Boost the protein content by adding cooked chickpeas, lentils, or grilled chicken or fish.
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Make it creamy: Stir in a dollop of plain yogurt or sour cream before serving for extra creaminess.
- Meal prepping made easy: This recipe is perfect for meal prepping. Prepare a large batch on the weekend and enjoy delicious leftovers throughout the week.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 300-350
- Protein: 8-10 grams
- Carbohydrates: 50-60 grams
- Fiber: 5-7 grams
This bulgar recipe with vegetables is a simple, healthy, and delicious meal that’s perfect for a quick weeknight dinner. It's a fantastic addition to your repertoire of quick dinner ideas and homemade cooking creations. Enjoy!