In Eastern cuisines bulgur often competes with rice, and while cooks continue to make their choice, nutritionists have long ago determined: bulgur has no equal in useful properties. It harmonizes perfectly with vegetables – fried, stewed, fresh – and with mushrooms, meat, fish, and poultry dishes.
Ingredients
200 g bulgur
1 small zucchini
200 g mushrooms
100 grams of frozen green peas
1 red bell bell pepper
1 chili pepper
1 bulb
2 garlic cloves
2 tablespoons vegetable oil
3 to 4 sprigs of coriander
1 pinch of white sesame
freshly ground black pepper
salt
Step by step recipe
Step 1
Pour the bulgur into a pan, add 400ml of hot water, salt and bring to the boil. Reduce the heat and cook under a lid for 15 minutes.
Step 2.
Slice the zucchini into long strips, the mushrooms into slices and the onion into peppercorns. Chop the garlic. Halve the bell peppers, remove the seeds and cut the halves into julienne strips. Remove the seeds from the chili pepper and cut the pod into thin rings.
Step 3.
Heat vegetable oil in a deep frying pan or wok and add onion. Saute over high heat for 2 minutes. Add the rest of the vegetables and cook, shaking the pan, for 7 minutes.
Step 4.
Add the cooked bulgur to the vegetables, add the green peas, salt, season with pepper and minced garlic and cook, stirring with a spatula, for 5 minutes. Plate and sprinkle with coriander and sesame seeds and serve.
By the way
Per 100 g: 3.47 g protein (4.34% of daily allowance)
– Fats 3.40g (3.78%)
– carbohydrates 16.84 g (10.02%)
– dietary fibers 3.54 g (11.80%)
– kcal 107.29 (5.96%)
– fatty acids 0.47 g (2.35%)
– sodium 201,24 mg (13,88%)
– total sugar 1.65 g (3.30%) Bulgur with mushrooms and vegetables