Lemony Bulgur Pilaf with Green Beans and Mushrooms

Here’s a hearty bulgur pilaf with a lilting lemon flavor, embellished with green beans, white beans, fresh herbs, and nuts.

This makes a heaping helping, so make it when you need a plentiful side dish for holiday meals or as a dish to share at potlucks.

Variations: You can substitute couscous or quinoa for bulgur. Use the same amount — 1 cup raw. For couscous, simply combine with 2 cups boiling water in a heatproof container. Cover and let stand for 10 minutes, then fluff with a fork. For quinoa, follow the same instructions as for cooking the bulgur in the recipe.

Photos by Hannah Kaminsky; originally appeared on VegKitchen

A Bit About Bulgur

Bulgur is made from parboiled, dried, and cracked wheat berries. It seems that bulgur was more popular until a decade or so ago when quinoa came along. Quinoa has become a go-to grain for making tabbouli, for example, though bulgur is traditional to the original Middle Eastern recipe.

Though quinoa has the advantage of being gluten-free, with higher-quality protein, bulgur is no slouch. It’s chewy, hearty, and versatile, good for making pilafs, and combines well with nuts, dried fruits, beans, and fresh herbs. Think of it as a replacement for rice — and yes, even for quinoa from time to time.

Yield: 8 or more

Lemony Bulgur Pilaf with Green Beans

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Here’s a hearty bulgur pilaf with a lilting lemony flavor, embellished with green beans, white beans, fresh herbs, and nuts.

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Ingredients

• 2 cups fresh or frozen green beans, cut into 1-inch lengths
• 1 cup raw bulgur (presteamed cracked wheat)
• 2 tablespoons olive oil
• 1 large onion, quartered and thinly sliced
• 2 to 3 cloves garlic, minced
• 1 cup cleaned, stemmed, and sliced mushrooms (any variety)
• 15-ounce can navy beans (or other white beans), drained and rinsed
• 1/3 cup chopped walnuts or pecans, toasted if desired
• 1/4 cup minced fresh parsley
• 2 to 3 tablespoons minced fresh dill
• Juice of 1 lemon, more or less to taste (about 1/4 cup)
• Zest of 1 lemon (optional, but highly recommended)
• Salt and freshly ground pepper to taste

Instructions

1. In a medium saucepan, combine the green beans with a small amount of water and steam until tender-crisp. Drain and transfer to a bowl; set aside.
2. In the same saucepan, combine the bulgur with 2 cups water. Bring to a slow boil, then cover and simmer for 15 minutes, or until the water is absorbed. 
3. Heat the oil in a large skillet or stir-fry pan. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is lightly browned. 
4. Add the mushrooms and continue to sauté until wilted. 
5. Stir in the cooked bulgur, green beans, and all the remaining ingredients and cook over low heat, stirring frequently, for 8 to 10 minutes. Serve straight from the pan, or for special occasions, transfer to a covered casserole dish to serve.

Nutrition Information:

Yield:

8
Amount Per Serving:Calories: 164Total Fat: 4gCarbohydrates: 26gProtein: 6g

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