Bulgur Wheat and Quinoa Pilaf

Bulgur wheat and quinoa pilaf can be served as a nice side dish or as the lunch option. Pilaf or Pulao is a popular dish of  many cuisines; it is prepared by cooking rice in seasoned vegetable broth. Pilaf may contain vegetable, meat, fish, dried fruits etc depending upon local cuisine. I have used bulgur wheat and quinoa for this pilaf recipe with corn, peas, red onion and dried fruits. You can also use any other vegetable, fruit and nuts of your choice.bulgur wheat quinoa pilaf

Bulgur is a wheat-based staple of Middle -Eastern and Mediterranean cuisine. It is usually sold parboiled and dried so it takes a little time to cook. Bulgur is used in the preparation of  sweet and savoury dishes, in Northern India, it is also known as “Dalia”. Apart from pilaf bulgur can also be used in soups, salads, baked goods or  as a stuffing. Bulgur is healthier than white rice; it has high fibre and protein content, low glycemic index. It has also higher levels of vitamins and minerals in comparison to white rice.Bulgur Wheat Quinoa Pilaf

The second most important ingredient of this recipe is quinoa, most of us are aware of health benefits of this superfood. Quinoa can be a healthy addition to many recipes from soups to salads and also to some sweet recipes. Quinoa has the perfect balance of all nine amino acids essential for human nutrition. This type of complete protein is rarely found in plant foods, so it can be a good source of protein for vegan diet. Quinoa also provides a good amount of dietary fibre and iron. Quinoa is also high in magnesium, B-vitamins, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. So replace white rice with these grains for  healthier food choice.bulgur wheat quinoa pilaf

Yields 4 servings

Bulgur Wheat and Quinoa Pilaf

Healthy pilaf recipe made with bulgur wheat and quinoa.

5 minPrep Time

25 minCook Time

30 minTotal Time

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Ingredients

  • 1/2 cup dry bulgur wheat.
  • 1/2 cup dry quinoa.
  • 1/2 large onion (sliced).
  • 1 tsp olive oil.
  • 1/2 tsp garlic powder.
  • 2 1/4 cups low-sodium vegetable broth.
  • 1/3 cup frozen peas.
  • 1/4 cup corn kernels.
  • 1 teaspoon italian herb mix.
  • 1/2 tsp crushed black pepper.
  • 1/4 cup roasted nuts + raisins.
  • 2 tbsp cilantro/ parsely.
  • salt, to taste

Instructions

  1. Place bulgur and quinoa in a dry heavy skillet or pan over high heat and cook, stirring constantly until the grain smells toasty.
  2. Remove from heat immediately, transfer to a bowl and keep aside.
  3. Add oil to the same pan and place over medium-high heat. Add sliced onions and cook until they get translucent.
  4. Now add peas and corn kernels to the pan, stir, and cover for 2 minutes.
  5. Add vegetable broth, garlic powder, bulgur, quinoa, raisins and black pepper. Bring to a boil over high heat, then reduce heat to low. Stir and cook covered for 7-10 minutes. (Follow the package instructions for cooking time if you are using packaged grains).  Let stand for 5 minutes. Fluff with a fork and season with salt. Mix well and transfer to the serving dish.
  6. Garnish with cilantro and roasted nuts.
Cuisine: Italian | Recipe Type: Side Dish
6.8
http://naturalfitnessdiet.com/bulgur-wheat-and-quinoa-pilaf/

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Bulgur Wheat and Quinoa Pilaf

 

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