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Blue bowl filled with cooked bulgur with vegetables and tomatoes

Middle Eastern bulgur with vegetables


  • Author: Denise
  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x

Description

Middle Eastern bulgur with vegetables with a unique sweet flavor of Baharat spice blend that transforms the average plant-based dinner to the special.  


Scale

Ingredients

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)
  • 12 tsp. Baharat
  • 2 cups bulgur, rinsed
  • 4 cups vegetable broth or water
  • 1 tsp. salt (optional)
  • Chopped parsley for garnish (optional)
  • Lemon wedges (optional)

Cucumber-mint salad

  • 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)

Instructions

  1. To make the Baharat spice mix, combine all the ingredients in a spice grinder and blend until all the whole spices are broken down.
  2. 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.
  3. Add the carrots, zucchini and red pepper and continue to saute for another 5 minutes.
  4. 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.
  5. 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.
  6. Taste the bulgur with vegetables and add more of the spice mix and salt (if using).
  7. Garnish with chopped parsley and lemon wedges.
  8. 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.

Notes

  • 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

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