Bulgur wheat is a nutty-tasting whole grain that’s been making waves in the health food world. It’s high in fiber, protein, and iron, and it cooks up quickly, making it a perfect ingredient for busy weeknights. This recipe for bulgur wheat with leeks and lima beans is a great way to enjoy this versatile grain. The leeks add a touch of sweetness, while the lima beans provide a pop of color and protein. This dish is hearty enough to be a main course, but it also makes a great side dish for roasted chicken or salmon.
This Cracked Wheat or Bulgur Wheat with Leek and Lima Beans recipe is cooked in chicken stock and then loaded with fresh spices and vegetables! This is the ideal healthy side dish for your family dinner. It is full of healthy goodness and completes a dinner with a meat entree.
When was the last time you had a delicious bowl of Cracked Wheat or Bulgur Wheat? Bulgur Wheat is sometimes called cracked wheat and is a great source of fiber. Bulgar Wheat is also a great source of minerals, vitamins, and antioxidants.
Although there is not much difference between cracked wheat and bulgur wheat, the cooking process is the same. Its color may be a bit different depending on the brand, but it is all the same.
Bulgur does contain gluten, and if you have known allergies, you should consult your doctor and probably stay away from it.
Notes and Tips:
- You can use any vegetable broth you like. Chicken broth or beef broth would also work well.
- If you don’t have fresh parsley, you can use 1 teaspoon dried parsley.
- For a more flavorful dish, add a handful of chopped sun-dried tomatoes or Kalamata olives to the pan with the leeks and garlic.
- This dish is also delicious and served cold. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- One serving of this dish contains approximately 200 calories, 7 grams of protein, 3 grams of fat, and 35 grams of carbohydrates.
Why You Should Try This Recipe:
- This dish is packed with nutrients, making it a healthy and satisfying meal.
- It’s quick and easy to make, perfect for busy weeknights.
- It’s budget-friendly, using affordable ingredients.
- It’s versatile and can be served as a main course or side dish.
- It’s delicious! The combination of leeks, lima beans, and bulgur wheat is simply irresistible.
I hope you enjoyed this recipe for bulgur wheat with leeks and lima beans. I encourage you to give it a try and let me know what you think!
- If you’re looking for a vegan option, use vegetable broth instead of chicken broth and omit the Parmesan cheese.
- For a gluten-free option, you can use quinoa or millet instead of bulgur wheat.
- This dish can also be made in a slow cooker. Simply combine all of the ingredients in the slow cooker and cook on low for 4-6 hours.
I hope these tips help you make this delicious and nutritious dish!
I would also like to add that bulgur wheat is a great source of fiber, which can help to regulate digestion and keep you feeling full. It’s also a good source of protein, which is essential for building and repairing tissues. And, bulgur wheat is a low-glycemic food, which means that it won’t cause your blood sugar to spike.
So, if you’re looking for a healthy and delicious side dish, bulgur wheat with leeks and lima beans is a great option!
A little bit of information about Bulgur Wheat
In the Caribbean, bulgur wheat is cooked similarly to rice. It is usually served with a side of vegetables, meat, poultry, or seafood. It is also served in the form of porridge or Wheat Akasan.
Cooking this type of grain is as simple as most grains. I usually add tons of herbs and spices for more flavor. Wheat is a bit bland, so the more flavor you add, the better it will taste. If you also cook the bulgur in vegetable or chicken stock, it will taste so much better.
You can also add beans, peas, and even vegetables when cooking bulgur. It is a very versatile grain and will help you stay healthier.
Finding Your Perfect Bulgur
You can find bulgur wheat in most well-stocked grocery stores, usually in the bulk section or near the rice and quinoa. It’s also available online from Amazon and other retailers. When choosing bulgur wheat, look for the type that best suits your needs. Bulgur is typically sold in three grind sizes: coarse, medium, and fine. Coarse bulgur is best for salads and pilafs, while medium bulgur is a good all-purpose option. Fine bulgur is best for thickening soups and stews.
No matter where you buy your bulgur wheat, be sure to check the expiration date before you purchase it. Bulgur wheat can be stored in a cool, dry place for up to six months.
- When buying bulgur wheat in bulk, store it in an airtight container to prevent it from going stale.
- If you’re not sure which type of bulgur wheat to buy, ask a salesperson at your grocery store for recommendations.
- Bulgur wheat is a versatile ingredient that can be used in a variety of dishes. So get creative and experiment with different recipes!
I hope you enjoy cooking with bulgur wheat as much as I do!
- 2 tablespoons olive oil
- 2 garlic chopped
- 1 small to medium sized leek cleaned and chopped finely
- 1 small onion sliced finely
- 1 tablespoon herbes de provence
- 1 teaspoon cumin powder
- 1 cup lima beans thawed
- 3-4 cups vegetable stock or chicken stock
- 2 cups cracked bulgur wheat ble, cleaned and washed
- Salt and pepper to taste
- One whole hot pepper optional
- In a heavy bottom pot, heat oil. Add garlic, leek and onion. Add herbes de provence and cumin powder. Stir to mix and let cook for about 1 – 2 minutes
- Add lima beans and mix well. Add stock and bring to a boil.
- Add bulgur wheat to boiling liquid and slowly stir to mix. Do not over mix. Add salt and pepper to taste and additional seasoning and hot pepper if necessary.
- When water has evaporated,
- reduce heat to low, cover and continue to cook for about 20 – 30 minutes or until cooked. Remove hot pepper before serving.
- Serve hot.
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.