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Bulgur with vegetables on the stove

Stovetop Bulgur with Vegetables

A nourishing, wholesome dish of vegetables and bulgur. Serve it as a side or as a meal in its own right. Vegetarians and anyone watching their waistline will love it, since it's low in fat and calories. Although bulgur isn't all that common in some kitchens and the name sounds exotic, it's really just ordinary wheat that's been hulled, parboiled, and cracked, so it tastes much like wheat. What sets it apart is its high content of slow-digesting carbohydrates and a low glycemic index, which makes it a great choice for a healthy diet. Bulgur is the base for a huge range of tasty dishes, including this one with vegetables.

Snezhana

Recipe author

Composition / ingredients

Servings:

Bulgur

150

Zucchini

200

Pumpkin

100

Carrot

Eggplant

Tomatoes

Corn

Peas

Beans

Water

200

Salt

Ground black pepper

Garlic

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 19 % 3 g

Fats 0 % 0 g

Carbohydrates 81 % 13 g

69 kcal

GI: 92 / 0 / 8

Cooking method

Cooking time: 50 min

Step 1:

Gather your ingredients. You can use absolutely any combination of vegetables here, depending on what you like and what you have on hand. Just choose vegetables that need roughly the same cooking time to become tender. Fresh or frozen both work.
Step 2:

Let's prep the vegetables. To keep the dish wholesome and light, we won't sauté anything in oil; all the vegetables will simply be stewed. You can round out the mix with frozen peas, beans, and corn kernels, which not only boost the flavor but also make the dish brighter and more colorful, which matters when it's time to serve.
Step 3:

Peel the onion and cut it into dice. Wash, peel, and dice the carrot, or grate it on the medium side of a box grater. Press the garlic through a garlic press.
Step 4:

A young zucchini is best here. Wash it well and peel it; if it's young, you can leave the seedy core in. Cut the zucchini into small dice. Wash, peel, and seed the pumpkin, then cut the flesh into small dice as well.
Step 5:

Use firm tomatoes so they don't turn to mush as they cook, and add them to the dish last, after the other vegetables have stewed for a while. If their skins are tough, it's best to remove them by blanching the tomatoes in boiling water first.
Step 6:

Put the vegetables in a pot, set it over the heat, add a little water, and stew for about 15 minutes from the moment the liquid comes to a boil.
Step 7:

Bulgur supposedly doesn't need rinsing, but it's still better to rinse it to wash off any dust and excess starch.
Step 8:

Add the bulgur to the pot, season with salt and pepper to taste, and pour in enough water to just cover everything. Stew the vegetables and grain together for about 20 minutes, by which time the liquid should have cooked away. Turn off the heat. Stir the bulgur and vegetables together and cover the pot. Let the dish rest, covered, for about 15 minutes, then serve. Enjoy!