Bulghur ( Salads and Pilafs)

Every website that talks about health and a healthy way to lose weight, talks about the use of whole grains . Whole grains are more nutritious and filling than processed grains and flours. Using flours of grains that are not stripped of the nutritious top layer is also considered whole. Some of the whole grains I've tried are Brown rice, Barley and Bulghur (Cracked Wheat) . I'm yet to try Farro and Quinoa.
  Bulghur is the easy and healthy fix for lunch. Let me share with you a couple of recipes I tried and liked

Salads
 The most common salad that comes to mind is taboulleh. This salad takes inspiration from that.
We need
Bulghur- medium or coarse cooked.
     Wash a cup of bulghur in water, drain . Add 2 cups water, salt to taste. Cook covered under low heat. Cool it by spreading out on a plate and to separate the grains. Add a spoon of  EV olive oil if required.
Cucumber chopped  cubes 1 cup
Tomatoes- chopped one cup
Green onion chopped half cup.
dill leaves chopped half cup.
Dressing
      Mint leaves- 2-3 chopped
      Lemon juice half a lemon
      Extra virgin olive oil
      salt and pepper
Mix cooled Bulghur and all the veggies. Add the dressing and mix well. Refrigerate for the flavors to mix well. It makes a great make ahead lunch for a summer afternoon. Holds up pretty well  in the refrigerator for a couple of days.

Change up the veggies ...                                  
Add cupful chopped  leafy veggies like spinach, endive, arugula and butter lettuce.
Half a cup of finely chopped red cabbage
Half a cup chopped tomatoes
chopped flat leaf or curly parsley( I like curly better)
Add dressing and Bulghur to the mix, Let it sit for atleast 15 mins for the flavors to mix...........Makes a healthy and filling lunch. Does not store as well as the 1'st one though .Its better consumed in a couple of hours.



Make a gourmet lunch.....A pretty looking plate is more satisfying :)
Rough chop Mushrooms, Peppers ( All colors), Broccoli, zucchini. Or any combo you like.

mix in a spoon of olive oil salt and pepper. Put under broiler to grill it, Or add on top of a hot griddle  or stir fry it on a hot pan.Deeply browned bits make it tasty   
Prepare Bulghur as per instructions
Sauce, Mix
     I cup yogurt
      Mint leaves 4-5 chopped fine
      1 clove garlic finely chopped or garlic paste 1/4th spoon
     Sumac powder half a spoon.
      Salt and pepper to taste 
     Set aside for 15 mins

Serve Cooked bulghur on a plate , add grilled veggies on top. Spoon the yogurt sauce as required.


Bulghur is so versatile, I even tried a southwestern style bulghur pilaf. It had grilled poblano peppers,red peppers and corn with fresh tomato salsa!  Versatile and healthy.......its a great grain to add to your diet.

ChickPeas

This is probably one of the most simplest recipe I've posted so far.
Its just jazzed up boiled chickpeas...Or Kala Chana. Yummy!

 Boiled Chickpeas 1 cup
        Soak dry chickpeas overnight, pressure cook with little salt.
Half spoon  vegetable/olive oil
Chat masala
Chilli powder
Salt to taste
 Mix it up well. Spread on a  microwave safe plate and cook on high for 2 minutes.
Cool and serve with yogurt and cucumber slices.
Healthy alternative to deep fried/spicy junk food cravings in the afternoons:-)


Or ...
Use Kala chana instead of Chickpeas for the same recipe
Stuff it inside a pita pocket with romaine lettuce, red cabbage, carrots and tomatoes.
A filling lunch !









Or....
add Chopped Tomatoes,onion, cilantro and green chillies to the mix add lemon juice / lemon pepper and serve as a healthy side to your usual meal.
Bump up the protein portion.

  Enjoy!