Middle Eastern bulgur with vegetables with a unique sweet flavor of Baharat spice blend that transforms the average plant-based dinner to the special.
Baharat – Middle Eastern spice blend
- ¼ cup crumbled bay leaves (about 2.5 gm)
- 2 ½ tsp. ground ginger
- 2 ½ cinnamon sticks (1 ¾ tsp. ground)
- 2 tsp. ground nutmeg (or 1 whole nutmeg ground)
- 2 ½ tsp. whole cloves (1 ¾ ground)
- 4 ½ tsp whole allspice (3 tsp. ground)
- 2 tsp. black peppercorns
- 1 tsp. white peppercorns
- 1 ½ tsp. ground cardamom
Bulgur with vegetables
- 2 medium onions, diced (about 2 ½ cups)
- 3 cloves garlic, minced
- 2 cups diced carrots (about 4 carrots depending on size)
- 1 medium zucchini (courgette), diced
- 1 red pepper, diced
- 2 cups fresh tomatoes, diced (about 4 tomatoes depending on size)
- 1 –2 tsp. Baharat
- 2 cups bulgur, rinsed
- 4 cups vegetable broth or water
- 1 tsp. salt (optional)
- Chopped parsley for garnish (optional)
- Lemon wedges (optional)
- 1 cucumber, seeds removed, cut in half lengthwise and then sliced into half moons
- 1 Tbsp. cider vinegar
- 1 Tbsp. finely chopped mint
- 1/2 tsp. agave syrup or another liquid sweetener
- Salt and pepper (optional)
- To make the Baharat spice mix, combine all the ingredients in a spice grinder and blend until all the whole spices are broken down.
- To prepare the bulgur and vegetables, heat a medium soup pot to medium and add the onions. Saute for about 5 minutes to allow the onions to become soft and release their sugars. Add the garlic and stir for another 30 seconds.
- Add the carrots, zucchini and red pepper and continue to saute for another 5 minutes.
- Stir in the tomatoes and 1 tsp. of the mixed spices. Mix well and allow the flavors to start to merge and tomatoes to break down for another minute.
- Add the rinsed bulgur and the 4 cups of vegetable broth. Bring the mixture to a boil and then reduce the heat to simmer, cover the pot and simmer for another 15 minutes until the liquid is absorbed.
- Taste the bulgur with vegetables and add more of the spice mix and salt (if using).
- Garnish with chopped parsley and lemon wedges.
- For the cucumber-mint salad, mix all the ingredients together. Be sure to mix it together a few times before serving so all the flavors combine.
- Nutritional information does not include the cucumber salad
- You will only use 1-2 tsp. of the Baharat for this recipe and you will have plenty of spice leftover, so store is in a sealed container or sealed bag and be sure to label it for next time.
- As noted in my post, you can substitute the same amount of quinoa or rice for the bulgur if you want a gluten-free option.
- If you can’t get fresh tomatoes, you can use 1 can of tomatoes, although you will have a more distinctive tomato flavor than the original dish.
- Category: Main Courses
- Cuisine: Middle Eastern
Keywords: bulgur with vegetables