Spanish Bulgur
Submitted by yoholu
A high-protein twist on Spanish rice using bulgur wheat, chickpeas, and soy nuts simmered with tomatoes, paprika, and vegetables. Vegetarian, fiber-rich, and full of nutty flavor.
YIELD
8 servingsPREP
15 minCOOK
55 minREADY
80 minLove Spanish rice? Now imagine swapping in bulgur wheat for a nuttier, chewier, more nutritious version that packs complete plant protein.
Bulgur gets toasted with carrots, onion, and garlic, then simmers in broth with canned tomatoes, paprika, and tarragon. Halfway through, celery, green pepper, chickpeas, and soy nuts join the party for extra texture and a serious protein boost.
The result is a hearty, fiber-loaded side dish (or main) that holds its own against any rice pilaf.
Variations
- Use vegetable broth to keep it fully vegetarian.
- Toss in a handful of raisins or dried apricots for a sweet contrast to the smoky paprika.
- Top with crumbled feta or a dollop of plain yogurt for a creamy finish.
Kitchen Tips
- Toast the bulgur in the pan juices for a few minutes before adding liquid. This step adds a deeper, nuttier flavor.
- Let it rest covered for 10 minutes after cooking. The bulgur will absorb the last of the liquid and fluff up beautifully.
- Don’t stir too often during simmering or the bulgur can get mushy.
Ingredients
Directions
Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice.
Heat oil in a frypan.
Add carrot, onion and garlic. Stir-cook over medium heat 5 mins.
Add bulgur. Continue to stir-cook about 3 min until bulgur is coated with pan juices.
Add broth, tomatoes, paprika, tarragon, salt and pepper.
Heat to a boil; reduce heat, cover and simmer 30 mins.
Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 min longer until bulgur is tender and juices are absorbed.
Turn off heat, let stand, covered, 10 min.
Fluff with a fork.
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