Brown rice isn’t the only whole grain that takes well to the pilaf method. To bring more diversity to our grain sides, we swapped out rice for bulgur, a form of wheat grain that’s been parboiled and dried so it cooks fast yet still retains all the benefits of whole grains. Earthy mushrooms paired well with the hearty grain and packed even more of a nutritional punch. For big mushroom flavor, we chose widely available cremini mushrooms plus a ¼ ounce of dried porcini, which added nice depth. Just a dash of soy sauce boosted the mushroom’s umami flavor even further and gave the dish a rich mahogany color. We sautéed the mushrooms with an onion, then we added the bulgur and the cooking liquid (a combination of water and broth) and simmered it until tender. After removing the pot from the heat, we placed a dish towel underneath the lid (which helped absorb moisture) and let the bulgur steam gently for 10 minutes, which resulted in perfectly tender, chewy grains. When shopping, don’t confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.
Ingredients
- 2 tablespoons cold-pressed extra-virgin olive oil
- 1 onion, chopped fine
- ¼ ounce dried porcini mushrooms, rinsed and minced
- Salt and pepper
- 8 ounces cremini mushrooms, stemmed and quartered if small or cut into 6 pieces if large
- 2 garlic cloves, minced
- 1 cup medium-grind bulgur, rinsed
- ¾ cup homemade or low-sodium chicken or vegetable broth
- ¾ cup water
- 1 teaspoon low-sodium soy sauce
- ¼ cup minced fresh parsley
- Heat oil in large saucepan over medium heat until shimmering. Add onion, porcini mushrooms, and ¼ teaspoon salt and cook until onion is softened, about 5 minutes. Stir in cremini mushrooms, increase heat to medium-high, cover, and cook until cremini mushrooms have released their liquid and begin to brown, about 4 minutes.
- Stir in garlic and cook until fragrant, about 30 seconds. Stir in bulgur, broth, water, and soy sauce and bring to simmer. Cover, reduce heat to low, and simmer until bulgur is tender, 16 to 18 minutes.
- Remove pot from heat, lay clean folded dish towel underneath lid, and let bulgur sit, covered, for 10 minutes. Fluff bulgur with fork, stir in parsley, and season with salt and pepper to taste. Serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 220 kcal Calories from Fat: 72 kcal |
|
% Daily Value*
|
| Total Fat 8 g 23% |
Saturated Fat 1 g 5% |
Trans Fat 0.0 g |
Sodium 280 mg 5% |
carbohydrates 33 g 25% |
Dietary Fiber 5 g 13% |
Sugars 3 g 3% |
Protein 6 g 12% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
