Bulgur dishes are a staple in Middle Eastern cuisine, known for their quick preparation and rich, nutty flavor. Made from wheat that is parboiled, dried, and cracked, bulgur is an excellent base for salads, pilafs, and side dishes. One particularly flavorful combination is eggplant bulgur, a dish that balances the smoky, hearty flavor of roasted eggplant with the wholesome grain. Paired with fresh vegetables and spices, this dish is both filling and light, perfect for serving hot or cold.
Ingredients for 4 Servings
- 250g bulgur
- 200g oyster mushrooms
- 1 large eggplant
- 1 medium zucchini
- 1 large tomato
- 3 green onions
- 1 garlic clove
- 3 tbsp extra virgin olive oil
- 1 tsp curry powder
- Pinch of ground cinnamon
- Large pinch of dried thyme
- Large pinch of dried oregano
- Salt, to taste
- Freshly ground black pepper, to taste
- 500ml boiling water
Equipment
- Wok or skillet with a thick bottom
- Saucepan
- Sharp knife
- Cutting board
Step-by-Step Cooking Instructions
Step 1:
Prepare the vegetables. Remove the tough stems from the mushrooms and slice the eggplant, zucchini, tomato, and mushroom caps into large pieces. Finely chop the garlic and slice the green onions into thin rings.
Step 2:
Heat the olive oil in a wok or skillet over medium heat. Add the curry powder and cinnamon, allowing the spices to warm for 1-2 minutes to release their flavors. Then, add the chopped vegetables and sauté quickly, stirring continuously. Season with dried thyme and oregano.
Step 3:
Transfer the sautéed vegetables to a saucepan. Add the bulgur, pour in 500ml of boiling water, and season with salt and black pepper. Stir well and cook on medium heat for 15-20 minutes, first on medium, then on low, until the bulgur absorbs the water and becomes tender.
Read more: How to choose the right raisins: what kind for meat, what kind for pilaf, what kind for baking
Tips & Variations
For a milder eggplant bulgur flavor, sprinkle the eggplant slices with salt and let them sit for 20-30 minutes before cooking. This step helps remove bitterness, although modern varieties of eggplant are generally less bitter. For a richer taste, consider roasting the vegetables instead of sautéing. Simply place the cut vegetables on a baking tray, drizzle with olive oil, and roast in a preheated oven at 180°C (350°F) for 20 minutes before combining with the cooked bulgur.
Eggplant Bulgur: A Nutritious Middle Eastern Delight
Equipment
- Wok or skillet with a thick bottom
- Saucepan
- Sharp knife
- Cutting board
Ingredients
- 250 g bulgur
- 200 g oyster mushrooms
- 1 large eggplant
- 1 medium zucchini
- 1 large tomato
- 3 green onions
- 1 garlic clove
- 3 tbsp extra virgin olive oil
- 1 tsp curry powder
- Pinch of ground cinnamon
- Large pinch of dried thyme
- Large pinch of dried oregano
- to taste Salt
- to taste Freshly ground black pepper
- 500 ml boiling water
Instructions
Step 1:
- Prepare the vegetables. Remove the tough stems from the mushrooms and slice the eggplant, zucchini, tomato, and mushroom caps into large pieces. Finely chop the garlic and slice the green onions into thin rings.
Step 2:
- Heat the olive oil in a wok or skillet over medium heat. Add the curry powder and cinnamon, allowing the spices to warm for 1-2 minutes to release their flavors. Then, add the chopped vegetables and sauté quickly, stirring continuously. Season with dried thyme and oregano.
Step 3:
- Transfer the sautéed vegetables to a saucepan. Add the bulgur, pour in 500ml of boiling water, and season with salt and black pepper. Stir well and cook on medium heat for 15-20 minutes, first on medium, then on low, until the bulgur absorbs the water and becomes tender.
Notes
Nutrition Information
(Note: Approximate values)- Calories: 300 per serving
- Protein: 8g
- Carbohydrates: 45g
- Fiber: 10g
- Fat: 12g