For Professionals

Dill-lightful Bulgur Pilaf

Prep time: 5 min
Cook time: 10 min

The delicate flavor of dill and the bright acid of the tomato combine to elevate the flavor of this simple grain pilaf. Use similarly to rice for a nice change of pace.

Makes

5

Serving size

⅔ cup

Ingredients

1 cup water (more if needed)

1 small (90g) tomato , chopped

1 cup bulgur wheat

1 cup frozen corn kernels

¼ cup dill, fresh and snipped

Instructions

  1. Combine water, tomato and bulgur in a saucepan over high heat and bring to a boil.
  2. Reduce the heat. Add corn and dill.
  3. Simmer for about 5 minutes. Stir frequently.
  4. Add additional water, if needed, ¼ cup at a time, until the bulgur is tender but not soggy.
  5. Cook until water is absorbed and it becomes a pilaf, similar to cooked rice with other ingredients mixed in.
  6. Remove from heat. Cover and let stand for 5 to 10 minutes.
  7. Serve as a side dish to meat or seafood for dinner or with a green salad for lunch. Enjoy!

Cooking Tip

You can vary for the flavor of this dish slightly by changing the herbs – try basil, thyme, and cilantro for variation.

Recipe contributed by FamilyCook Productions

Nutrition Info

Nutrition Info

Makes:Serving size: ⅔ cup

Calories

157

Fat

<1 g

Saturated Fat

<1 g

Trans Fat

0 g

Cholesterol

0 mg

Carbohydrates

35 g

Sugar

2 g

Fiber

6 g

Protein

6 g

Sodium

8 mg

Calcium

18 mg

Phosphorus

143 mg

Potassium

298 mg