Bulgur Pilaf With Roasted Brussels Sprouts

Bulgur wheat is a nutrition-packed whole grain that can be used to create a variety dishes, like this bulgur pilaf with roasted Brussels sprouts.

Nutrition & Movement

bulgur pilar


Bulgur wheat is a nutrition-packed whole grain that you can eat as a side dish or a main, with endless variations and additions.

Prep Time: 20 Min
Cook Time: 20 Min
Ready In: 40 Min

Servings: 4 as side dish or 2 as entrée

Ingredients:
  • 2 cups Brussels sprouts (or other vegetables)
  • 1-2 tablespoons olive oil
  • 1 teaspoon sea salt (divided)
  • 1/4 cup slivered almonds (or other chopped nuts)
  • 1 cup medium-ground bulgur
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground cardamom
  • Pinch of ground nutmeg
  • 1/4 teaspoon ground black pepper
  • 1/2 cup prunes (or other dried fruit), coarsely chopped

Directions:

  1. Wash Brussels sprouts and remove any blemished outer leaves. Cut off base of each and halve lengthwise. Toss Brussels sprouts with olive oil and 1/2 teaspoon sea salt.
  2. Roast in shallow pan at 400 degrees F for about 15-20 minutes, until sprouts are starting to brown and are crispy on the edges.
  3. Meanwhile, toast almonds or other nuts, either by placing in a shallow pan in the oven for about 2 minutes, until they begin to brown, or by browning in the bottom of a medium saucepan on top of the stove, shaking or stirring regularly.  When lightly browned, spread the nuts on a plate to cool and set aside.
  4. While the Brussels sprouts roast, add bulgur and to 2 cups cold water to a medium saucepan. Add remaining 1/2 teaspoon salt, turmeric, cinnamon, cardamom, nutmeg and pepper. Bring to a boil over high heat. Add dried fruit. Reduce heat to low, cover and simmer for 10 to 12 minutes or until tender. Using a strainer with small holes, drain excess water.
  5. Stir in roasted Brussels sprouts and top with almonds.  Serve hot, warm or at room temperature.

Note: This can be adapted to suit your taste. Bulgur works well with meats, poultry and seafood, as well as making a nutritious vegetarian meal. You can add almost any vegetables, including peppers, carrots, mushrooms, tomatoes, onions, peas, beans and more. Prunes are a traditional fruit to serve with bulgur, but dried apricots, nectarines, cherries, figs and more also work well.

Recipe courtesy of Marcia Mangum Cronin.

ADVERTISEMENT

How the Coronavirus Spreads Through the Air: 5 Essential Reads

The Centers for Disease Control and Prevention has given confusing guidance on how COVID-19 spreads through airborne particles; here are the facts.

Science and Technology

Pregnancy During a Pandemic: the Stress of COVID-19 on Pregnant Women and New Mothers Is Showing

The pandemic has dramatically changed the pregnancy experience and the U.S. may have 500,000 fewer births as a result.

Pregnancy & Postpartum