Bulgur Recipes

Veggie Chili

Ingredients

5 1/2 cups water
3/4 cups Heartland® Bulgur Wheat
2 tsp olive oil
1 cup each chopped onion & red pepper
2 Tbsp salt-free chili powder
2 tsp each minced garlic & ground cumin
1 can (28 oz) crushed tomatoes
1 can (15 oz) 100% pure pumpkin
1 medium zucchini, diced
1 cup frozen corn
1 can (15.5 oz) low-sodium black beans, rinsed
1/2 cup chopped cilantro
Accompaniments: reduced-fat Cheddar, reduced- fat sour cream

Directions

Put 3 cups of the water and the Heartland® Bulgur Wheat in a medium microwave-safe bowl. Cover and microwave on high until bulgur is tender, about 15 minutes. Meanwhile, heat oil in a large nonstick skillet. Add onion and pepper; saute 5 minutes. Add chili powder, garlic and cumin; saute until fragrant. Add remaining 2 1/2 cups water, the tomatoes, pumpkin, zucchini and corn; bring to a boil over medium-high heat. Reduce heat and simmer 10 minutes, stirring occasionally, until vegetables are tender. Stir in beans and Heartland® Bulgur Wheat; heat through. Remove from heat and stir in cilantro.

Serves 6

Vegetarian Bulgur Burgers

Ingredients

3/4 cup water
1 cup Heartland® bulgur wheat
1/8 cup soy sauce
3/4 cup unsalted sunflower seeds
3/4 cup pecans or cashews
1/2 medium onion sautéed
5 eggs
1/2 cup shredded cheddar cheese
2 teaspoons chili powder
1 teaspoon pepper
2 cloves of garlic

Directions

In a sauce pan bring the water and soy sauce to a boil. Remove from heat and add bulgur wheat. Cover and let sit 10 minutes. Grind pecans and sunflower seeds in a food processor or blender. In a large mixing bowl, combine cooked bulgur, ground pecans, sauteed onions, cheese, eggs and seasonings. Form into patties. To bake - Spray a nonstick spray on pan and bake @ 350 for 20-25 minutes. Turning them over halfway through the baking time. For extra crispness - broil. To fry in pan - Spray a nonstick spray and cook on medium for 8 minutes each side.

Bulgur, Garbanzo and Tomato Summer Salad

Ingredients

1 cup Heartland^® Bulgur Wheat
1 cup boiling water
1 cup diced plum tomatoes
1 cup diagonally sliced green onions
½ cup flat-leaf (Italian) parsley, chopped
1½ tsp. grated lemon rind
¼ cup fresh lemon juice
3 Tbsp. extra-virgin olive oil
½ tsp. salt
⅛ tsp. hot sauce (Tabasco)
Dash of pepper
1 (15-oz) can garbanzo beans, rinsed and drained
3 (6-in) pita rounds, each cut into 4 wedges
hummus (optional)

Directions

Combine bulgur and water in a large bowl. Cover and let stand 30 minutes. Add tomato and next 9 ingredients (through garbanzo beans) and stir well. Cover and chill. Serve with pita bread and hummus, if desired.

Bulgur Wheat with Smoked Chicken & Sun-Dried Tomatoes

Ingredients

2 Tbsp. vegetable oil
1 medium onion, chopped
4 oz. fresh mushrooms, cut into sixths
1¼ cups Heartland^® Bulgur Wheat
2½ cups chicken stock
1 cup sun-dried tomatoes, chopped
Salt and ground pepper to taste
Cayenne pepper to taste
1 Tbsp. fresh basil, chopped or 1 tsp. dried
1 cup frozen corn kernels
2/3 cup frozen peas
3 oz. thinly sliced smoked chicken or turkey pastrami cut in thin strips (about ¾ cup strips)

Directions

Heat oil in saucepan, add onion, and sauté over medium heat about 5 minutes. Add mushrooms and sauté another 3 minutes. Stir in bulgur and sauté lightly. Add stock, sun-dried tomatoes, salt, pepper, and cayenne. If using dried basil, sprinkle into mixture and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add corn and peas, stir lightly, cover, and cook for 5 minutes or until vegetables are tender and liquid is absorbed. Stir in chicken and let stand to heat through. If using fresh basil, sprinkle over chicken. Adjust seasonings to taste and serve.

Bulgur Wheat Rolls

Ingredients

½ cup Heartland^® Bulgur Wheat
½ cup water
1 package active dry yeast
1 cup warm milk
¼ cup sugar
½ tsp. salt
2 Tbsp. butter or margarine
1 large egg
3¾ cups all-purpose flour

Directions

Place bulgur and water in a small bowl. Let stand until water is absorbed, about 45 minutes. In a large bowl, soften yeast in milk. Add sugar, salt, butter, egg and bulgur mixture. Stir in enough flour (about 3½ cups) to make a stiff dough. Knead dough on a lightly floured board until smooth and elastic, 10 to 15 minutes; add flour as needed to prevent sticking. Turn dough into a lightly greased bowl; cover with plastic wrap and let rise in a warm place until doubled, about 50 minutes. Punch dough down and cut into 12 pieces. Shape each into a round and space evenly in a well-greased 9x13 pan. Drape with plastic wrap and let rise in a warm place until puffy, about 40 minutes. Bake in a 400° oven until browned, 20 to 25 minutes. Remove from pan to a rack. Serve warm or cool.

Bulgur Pancakes

Ingredients

1 cup Heartland^® Bulgur Wheat
1¼ cups water
2 cups flour
2 tsp. salt
1 Tbsp. baking powder
2 Tbsp. nonfat dry milk
2 Tbsp. sugar
¼ cup cooking oil
maple syrup, if desired

Directions

Soak bulgur in water for 1 hour, drain if necessary. Stir in flour and next 4 ingredients. Add cooking oil, stirring only until the batter is smooth. Drop by spoonfuls onto a hot, greased griddle or frying pan. Cook slowly until the pancake is covered in bubbles; turn and cook until the bottom is golden brown. Serve with maple syrup.

Bulgur Jambalaya

Ingredients

1 Tbs. olive oil
8 oz. sausage, cut in ½-inch lengths
1½ cups diced ham
½ cup onion, chopped
½ cup green bell pepper, chopped
¾ cup celery, thinly sliced
3½ cups chicken stock or diluted canned consommé
2½ cups cooked Heartland^® Bulgur Wheat
2 Tbsp. parsley, chopped
¼ tsp. dried thyme
1/8 tsp. cloves, powdered
¼ tsp. chili powder
¾ tsp. salt
¼ tsp. pepper
dash of cayenne

Directions

Sauté sausage and next 4 ingredients in olive oil in heavy skillet until lightly browned. Add remaining ingredients, stir, cover, and bring to a boil. Reduce heat and simmer uncovered, stirring occasionally, until mixture is thickened, about 45 minutes.

Bulgur Fritters

Ingredients

2 cups Heartland^® Bulgur Wheat
4 cups water
vegetable oil
butter
syrup or honey (if desired)

Directions

Combine bulgur and water, cover, bring to boil, reduce heat and simmer 10-15 minutes until liquid is completely absorbed. Spoon bulgur into 9x9 baking pan and chill. Cut bulgur into squares and fry in 2-3 inches of oil until lightly browned on both sides, drain well. Delicious served with butter and syrup or honey.

Bulgur and Spinach Quiche

Ingredients

Crust:
3 medium potatoes, peeled
2 cups Heartland^® Bulgur Wheat
½ cup flour
1 egg

Filling:
3 cups frozen chopped spinach, thawed
1 onion, finely chopped
1 Tbsp. butter
½ tsp. sugar
1 Tbsp. flour
1 egg
½ cup grated Parmesan cheese, divided
1 tsp. salt
½ tsp. black pepper
1 cup milk
1 cup hazelnuts or walnuts, chopped

Sauce:
1 Tbs. olive oil
2 cloves garlic, chopped
2 Tbs. tomato paste
salt, pepper, sugar to taste
1 cup water

Directions

Preheat oven to 350°F. Cut the potatoes into thirds and drop into 2 cups boiling water. Boil for 20-25 minutes. Drain potatoes, reserving 3-4 tablespoons of water. Place potatoes in bowl and mash. Add bulgur and mix gently. Let sit 10 minutes. Add flour and egg, turn out on a lightly floured surface, and knead. Let dough sit until filling is ready.

Put spinach in a pot, sprinkle with salt to taste, cover and cook 3-4 minutes, drain well. Saute onion with butter and sugar for 5 minutes over medium heat; add flour and spinach and saute 1-2 minutes over medium heat. Allow spinach mixture to sit for 10 minutes. Add egg and 3 Tbs. grated Parmesan cheese, salt and pepper, milk and nuts, and combine well. Grease 6 small pie pans or 1 medium size pan. Press bulgur mixture along the bottom and sides of the pan, about ¼-inch thick. Spoon the spinach mixture into the crust(s) and sprinkle remaining Parmesan on top. Bake 15-20 minutes. Drizzle sauce on plates (optional) and place wedges on top with lemon slices.

Sauce
Saute olive oil and garlic over medium-high heat for 1 minute; stir in tomato paste and remaining ingredients. Cook 5 minutes over medium heat. Serve warm.

Bulgur and Black Bean Salad with Grilled Corn and Chilies

Ingredients

2-3 Anaheim chilies (or Poblano chilies for a more piquant taste)
1 ear corn, shucked and washed
1 tomato, sliced in half crosswise
1¾ cups water
1 cup Heartland^® Bulgur Wheat
½ tsp. salt
1 (15-oz.) can black beans, rinsed and drained
6-7 sliced green onions
3 Tbsp. olive oil
3 Tbsp. white wine vinegar
Fresh ground black pepper to taste
Avocado and salsa (optional)

Directions

Grill vegetables: Light a fire in a charcoal grill or preheat a gas grill to medium-high heat. Lay the chilies, corn, and tomato on the rack. Cover and grill, turning occasionally. Remove tomato when softened and lightly charred at edges, about 5 minutes; remove corn when light char marks are evenly distributed, about 8 to 10 minutes; remove peppers when charred on all sides, about 8 minutes. Set tomato and corn aside to cool. Place the hot chilies in a plastic bag to steam until they are cool to the touch.

Prepare bulgur: In a medium saucepan, bring water to a boil. Add bulgur and salt, cover, reduce the heat to low, and simmer until the bulgur has absorbed the water, about 5 minutes. Remove from heat and let stand, covered.

While bulgur stands, remove corn from the cob. Rub away the burned skin of the chilies and finely chop. Dice the tomato and combine with corn, chilies, bulgur, beans, and next three ingredients. Season with a generous grinding of black pepper to taste and toss. Set salad aside for 30 minutes. Serve at room temperature. Garnish with a slice of avocado and spoonful of salsa.
Adapted from www.healthwell.com

Bulgur Burgers

Ingredients

1 cup Heartland^® Bulgur
2 cups water
1 lb. ground beef
1 small onion, finely chopped
Salt and pepper to taste

Directions

Combine bulgur and water, cover, and bring to a boil. Simmer over low heat 15 minutes or until liquid is absorbed. Mix the cooked bulgur with the remaining ingredients and knead as you would dough until all ingredients are thoroughly blended. Add water if mixture seems dry, and dip hands in water frequently to aid kneading. Form mixture into patties and fry until brown and cooked through.

Variation - Bulgur Meat Loaf: Preheat oven to 400°F. Prepare and knead mixture as above, then mold the blended mixture into a well-greased meat loaf pan (approx. 9x5). Spoon tomato sauce or steak sauce over loaf, cover with aluminum foil, and bake for 20 minutes. Reduce oven to 350° and bake additional 15 minutes. Remove foil and allow to sit in oven 10 minutes.

Breast of Chicken on Bulgur

Ingredients

1 cup cream of mushroom soup, undiluted
1 soup can of milk
¾ cup Heartland^® Bulgur Wheat
1 (4 oz.) can mushroom stems
1 (1½ oz.) envelope dry onion soup mix, divided
2 chicken breasts, split

Directions

Heat oven to 350°F. Blend soup and milk; reserving ½ cup of mixture. Stir together remaining soup mixture, bulgur, mushroom stems with liquid, and half of the onion soup mix. Pour into an 11x17 greased baking dish. Arrange chicken breasts on the bulgur mixture. Pour reserved soup mixture over chicken and sprinkle with remaining onion soup mix. Cover and bake for 1 hour. Uncover and bake 15 minutes longer.

Tabbouli Garden Salad

Ingredients

1 cup Heartland^® Bulgur Wheat
1 cup boiling water
1/4 cup olive oil
1/3 cup lemon juice
1 tsp. salt
1/4 tsp. garlic powder
1/2 tsp. dried oregano
dash of cayenne pepper
1/4 cup green onions (chopped)
1 bunch fresh parsley (chopped)
1 large tomato (chopped)
1 21/4 oz can black olives(sliced)

Directions

In medium bowl, pour boiling water over bulgur wheat. Let sit for 1/2 hour. Mix in shaker, oil, lemon juice, salt, garlic powder, oregano and cayenne pepper and shake well. Mix bulgur wheat and vegetables, pour in oil mixture, stir well.

Serve over a bed of lettuce.

Best if refrigerated for several hours before serving.

Makes approximately 10 1/2-cup servings.