Spanish Bulgur

By | Wednesday September 17th, 2014

Spanish Bulgur


Prep time: 20 minutes | Cook time: 10 minutes | Number of Servings: 5


  • • 3/4 cup bulgur
  • • 1 ¼ cups water
  • • 4 teaspoons vegetable oil
  • • 1 cup onion, chopped
  • • 1/2 cup celery, chopped
  • • 1/2 cup green bell pepper, chopped
  • • 2 cloves garlic, minced
  • • 2 teaspoons chili powder
  • • 1/2 teaspoon oregano
  • • 1/4 teaspoon cumin
  • • 1/4 teaspoon black pepper
  • • 1 teaspoon low-sodium chicken bouillon
  • • 1 (15 ounce) diced, canned tomatoes with juice
  • • 2 Tablespoons jalapeño chiles, chopped (optional)
  • • 1/2 cup grated cheese (optional)

Food $ense Tip:

To make this a one-pot meal, add 1-15 oz can of pinto or black beans OR 1/2 pound ground meat.


  1. In a small pan, measure water and bulgur. Bring to a boil. Turn off heat and cover. Let set for 20 minutes.
  2. Chop and measure remaining ingredients. Heat oil in a 10 inch nonstick skillet on medium high. Add onion, green pepper, celery. Sauté until onions are soft (5 minutes).
  3. Add dry herbs and spices. Stir for 1 minute. Add tomatoes with juice. Add chopped chiles (if desired). Bring mixture to a boil. Turn the burner down to medium high. Cook uncovered until liquid has almost evaporated.
  4. Fluff bulgur with a fork. Add to skillet and fold in until evenly blended. Continue cooking until moisture is gone from the bottom of skillet. Add cheese (if desired), and serve.
Adapted from Washington State University Extension Food $ense
This recipe is high in Fiber, Calcium and Vitamin C! Click here for the Nutrition Facts. Not sure what to look for? Check out our page on How to Read a Nutrition Label to find out!

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