Tex-Mex Bulgur Pilaf Recipes

Tex-Mex Bulgur Pilaf Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

This colorful bulgur pilaf is influenced by traditions on both sides of the border. The red bell
pepper adds wonderful flavor and a healthful dose of beta-carotene and vitamin C. Serve it
with Three Bean Chili and a crisp salad.

1 cup bulgur
1⁄2 teaspoon salt
2 cups boiling water
1⁄4 cup vegetable broth or water
2 tablespoons soy sauce
1 teaspoon chili powder
1⁄2 teaspoon ground cumin
1⁄2 cup diced red bell pepper
1⁄2 cup fresh or frozen green peas
1⁄2 cup fresh or frozen corn
1 green onion, thinly sliced
























1. Place the bulgur and salt in a saucepan or heatproof bowl. Add the
boiling water and stir to mix. Cover and let stand for about 25 minutes,
or until the bulgur is tender and the water has been absorbed.
The bulgur should be tender but not mushy. Fluff with a fork.

2. Heat the vegetable broth in a nonstick skillet over medium heat. Add
the bulgur, soy sauce, chili powder, and cumin. Toss gently with a
spatula to mix. Continue cooking, turning with a spatula, until the
mixture is very hot and steaming.

3. Gently mix in the bell pepper, peas, corn, and green onion. Reduce
the heat to low, cover, and cook for 3 to 5 minutes, until evenly
heated through. Serve hot or at room temperature.

4. Stored in a covered container in the refrigerator, leftover Tex-Mex
Bulgur Pilaf will keep for up to 3 days.


PER SERVING: 162 calories; 0.9 g fat; 0.1 g saturated fat; 4.7% calories from fat; 0 mg cholesterol;
6.5 g protein; 35.4 g carbohydrate; 3.4 g sugar; 8.1 g fiber; 841 mg sodium; 29 mg calcium; 1.7
mg iron; 34.7 mg vitamin C; 781 mcg beta-carotene; 0.6 mg vitamin E