Fantastic Bulgur Dish

Recipe courtesy of Mollie Katzen/Harvard University Dining Services

Serves 6bulgur wheat (bulgur-wheat.jpg)

Be sure to use a heavy nonstick pan. Plain kitchen scissors are the best utensil for cutting dried tomatoes. Tiny yellow cherry tomatoes look and work best in this dish. If you can only get larger ones, cut them in half. If you can only get red ones, that will be okay, too. Also, chopped Roma tomatoes will work as well.

  • 1 tablespoon extra-virgin olive oil (plus a little more, as needed)
  • 2 cups tiny cherry tomatoes (½ pound)—yellow ones, if available, or diced Roma tomatoes
  • ½ cup dried tomatoes, minced (1 ounce)
  • 1 tablespoon minced garlic
  • ¾ teaspoon salt (possibly more)
  • 1½ cups coarse bulgur
  • 2 cups water (room temperature or warmer)
  • ¼ teaspoon red pepper flakes (or to taste)
  • 1 to 2 tablespoons fresh lemon juice (to taste)
  • 2 to 3 teaspoons light-colored honey (also to taste)
  • Freshly ground black pepper
  • 1 cup chopped walnuts, lightly toasted
  • Roasted walnut oil
  • Wedges of lemon

Heat 1 tablespoon olive oil in a large, deep nonstick skillet. Add the cherry tomatoes, and sauté over high heat for about 5 minutes.

Stir in the dried tomatoes and the salt. Continue cooking over high heat for about 2 to 3 minutes longer (cherry tomatoes might begin to pop open from the heat, and that’s fine).

Turn the heat down. Add the garlic and bulgur (and a little more oil, if it seems dry), and sauté over medium-low heat for about 2 minutes. Stir in the water, bring to a boil, then turn the heat down as low as possible. Cover and simmer for 35 minutes or until the bulgur is tender.

Transfer to a serving bowl, and fluff with a fork to let the steam escape, so the bulgur won’t become mushy. Taste to adjust salt, and add red pepper flakes, lemon juice, honey, and black pepper to taste.

Serve hot or warm, topped with walnuts and a drizzle of roasted walnut oil, and garnish with lemon wedges.

Try these other vegetarian recipes from Mollie Katzen and Harvard University Dining Services:

Nutritional information per serving (1/6 of recipe): 

Calories: 340 ⁄ Protein: 9 g ⁄ Carbohydrate: 46 g ⁄ Fiber: 6 g
Sodium: 300 mg Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 10 g
Monounsaturated fat: 3.5 g Trans fat: 0 g ⁄ Cholesterol: 0 mg

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.