Bulgur Pilaf with Cremini Mushrooms and Parsley
Inspired by techniques from America's Test Kitchen.
Nutty bulgur is simmered with earthy porcini and cremini mushrooms for a savoury, herb-flecked pilaf that makes a hearty side or light main.
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Method
- 1
Soften. Warm 2 tbsp olive oil in a large saucepan on medium and cook the finely chopped onion with 7 g chopped dried porcini and ¼ tsp salt until soft, about 5 minutes.
- 2
Brown. Add 225 g quartered cremini mushrooms, cover and cook on medium-high until they release their liquid and start to brown, about 4 minutes, then stir in the chopped garlic for 30 seconds.
- 3
Simmer. Stir in 175 g rinsed bulgur, 180 ml stock, 180 ml water and 1 tsp soy sauce, bring to a simmer, then cover and cook on low until tender, 16-18 minutes.
- 4
Rest. Take off the heat, slide a folded tea towel under the lid and leave to rest for 10 minutes.
- 5
Finish. Fluff with a fork, fold in 4 tbsp chopped parsley, season with ¼ tsp pepper and serve.
Storage
Keep in a covered container in the fridge for up to 3 days and reheat gently with a splash of water. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
- Total fat: 27.1 % of energy (limit ≤ 30%)
- Saturated fat: 4 % of energy (limit < 10%)
- Free sugars: 0 % of energy (limit < 10%)
- Salt: 0.91 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 6.8 g fibre / 94 g veg (limit ≥ 3.1 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our WHO-based rule. Not endorsed by WHO.
Equipment
- large saucepan with tight lid
- wooden spoon
- clean folded tea towel
- fork
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 249 kcal |
| Protein | 7.8 g |
| Carbohydrate | 41.7 g |
| of which sugars | 3.1 g |
| of which free sugars | 0 g |
| Fat | 7.5 g |
| of which saturates | 1.1 g |
| Fibre | 6.8 g |
| Salt | 0.91 g |
Protein per 100 kcal
3.1 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
