Photo by Emma Lee
Vegetable & Lentil Bulgur includes some of the world’s healthiest spices including cloves, cinnamon and turmeric.
2-3 servings SERVINGS
Ingredients
- 1-1/2 tablespoons ghee, or a mix of unsalted butter and vegetable oil
- One 2-inch cinnamon stick
- 4 cloves
- 1 teaspoon cumin seeds
- 12 black peppercorns
- 1 small onion, chopped
- Scant 1/2 ounce ginger root, peeled weight, grated
- 2 cloves garlic, peeled and grated
- 1/4 cup yellow lentils, washed well
- 1 teaspoon ground coriander
- 3/4 teaspoon ground cumin
- 3/4 teaspoon garam masala
- Salt, to taste
- Scant 1 cup bulgur wheat
Vegetables I used:
- 6 to 7 green beans, chopped
- 2 ounces cauliflower, cut into florets
- 2 ounces broccoli, cut into florets
- 1/3 small red bell pepper, cubed
Directions
- Heat ghee in a skillet. Add whole spices and cook until fragrant. Add onion and sauté until soft. Add ginger and garlic and cook 1 minute, or until garlic is lightly golden.
- Add vegetables, lentils, ground spices, salt and a splash of water. Bring to a boil, stir well, cover and simmer until vegetables are almost cooked, around 5 minutes. Uncover pan to drive off any excess water.
- Add bulgur and stir. Mix in 1-1⁄4 cups boiling water, cover and cook over low heat for 13 to 15 minutes. Check grain: If it’s not tender, return to heat to steam more. Take off heat but let steam, covered, another 5 minutes. Taste, adjust seasonings and serve. Serves 2 to 3.Find more recipes and super-healthy herbs in World’s Healthiest Herbs and Spices.
This recipe was reprinted with permission from Indian Vegetarian Feast by Anjum Anand. Purchase this book from our store: Indian Vegetarian Feast.
Common in Middle Eastern cooking, bulgur is cracked wheat that has a delicate, nutty flavor. Use whatever vegetables you have on hand. Try it topped with yogurt and black pepper, or add a little lemon juice at the end. This recipe serves 2 to 3; if you double it, use 6 cloves and 15 peppercorns.
