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May 28, 2013

Bulgur with Spinach and Mushrooms

by Anne Paddock

Bulgur – a whole grain – has a mild nutty flavor that is absolutely delicious, nutritious, and easy to prepare. High in protein (5 grams per quarter cup) and a great source of dietary fiber (7 grams per quarter cup), bulgur is also low in fat (less than 1 gram of fat per quarter cup). Derived from whole wheat that has been parboiled, dried, and ground, bulgur is a versatile grain that goes well with strong flavored vegetables like spinach, mushrooms, and red onions. Cooking the bulgur in low sodium vegetable broth (instead of water) makes the dish heartier while the addition of a few spices – cardamon, cumin, and dill – adds even more flavor. 

DSC_0356Easy to prepare (less than 30 minutes including cooking time) and full of nutritious ingredients – bulgur, spinach, mushrooms, red onions, and chick peas – this dish can be used as a side dish or main course. Bulgur with Spinach and Mushrooms is colorful, nutritious, and best of all, tasty.

Ingredients:

1 cup of bulgur
2 cups of low sodium vegetable broth
16 ounces of Bella mushrooms, quartered
1/2 of a red onion, sliced very thinly (a mandolin does this very well)
1 tablespoon olive oil
2 tablespoons dry white wine
9 ounces of baby spinach
1 cup of cooked chick peas (I use Eden canned organic Garbanzo bans when I don’t have the time to cook dried beans)
1 tablespoon fresh chopped dill
1/8 teaspoon ground coriander
1/8 teaspoon ground cumin
Salt and Pepper

Directions: 

  • Place the 2 cups of broth and the cup of bulgur in a pot. Bring to a boil, reduce the heat to low, cover and cook 12-20 minutes (depending on whether the bulgur is quick cooking or regular – see the directions on the bag or the box).
  • Place 1 tablespoon of the olive oil in a non-stick pan and heat to medium. Add the slivered red onion pieces and cook over medium for 5 minutes until tender. Remove from the heat and pour the onions into a large bowl.
  • Return the pan to the stove and increase the heat to medium-high and add the mushrooms, stirring for 3 minutes until the mushrooms release their liquid.
  • Add the white wine to the mushrooms and cook for an additional minute.
  • Add the coriander and cumin to the mushrooms and stir to blend.
  • Add the spinach and cook for about 2 minutes, just until the spinach is wilted being careful not to overcook the spinach.
  • Remove the pan from the heat and pour the contents over the red onions in the large serving bowl.
  • Fluff the bulgur and add to the bowl of vegetables. Add the chick peas. Gently blend with a large spoon.
  • Add the fresh dill, salt and pepper to taste.
  • Serves 4 as a main course or 8 as a side course.

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