Bulgur Wheat with Red Beans, Peppers, and Onions, is a healthy dish worth making. A hearty grain cooked to perfection with herbs and spices.
We call my mother’s sister Tatie which is short for Auntie. Tatie is always reminding us how healthy grains and nuts must be part of our daily diet. One of the grains she persists that we eat at least once or twice a month is bulgur.
What is bulgur
Bulgur (also bulghur, burghul or bulgar) is a cereal food made from the groats of several different wheat species, most often from durum wheat. It is most common in European, Middle Eastern, and South Asian cuisine. The word bulgur is of Turkish origin. Compared to unenriched white rice, bulgur has more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals. (Wikipedia, 2014)
Now that I have shared with you a few healthy information lets get down to the business of Bulgur Wheat. As far as I can remember when I was younger, Bulgur Wheat was not considered one of an essential grain to eat daily. If we look back at agriculture during Ancient Rome, Wheat and Rice were the staple crops during that time. Wheat was not only a necessity but healthy everyday food for all. So why did we grew out of it?
Love it or hate it!
I like Bulgur Wheat but do not love it. A simple bulgur wheat recipe can be bland if other ingredients are not added. The ingredients could be beans, greens, and even meat or seafood. Bulgur Wheat with Red Beans, Peppers and Onions is one way I like to eat Wheat. You can even add any hot and spicy sauce or condiment of your choice for more flavor.
The recipe Bulgur Wheat with Red Beans, Peppers and Onions can be eaten with meat and/or sauce or without. The addition of the peppers and onions add a delicious flavor to the grains.
The red beans add a buttery taste to the Bulgur Wheat. The seasoning or spice mixture enhanced the flavor of the bulgur, onion, and peppers.
Feel free to add other vegetables to make the dish healthier and more suitable for your palette.
Bulgar Wheat with Red Beans, Peppers and Onions
Bulgar Wheat with Red Beans, Peppers and Onions is a delicious staple dish of the Caribbean that is mostly prepared with legumes or stew.
Ingredients
- ½ cup dried red beans, cleaned, washed and soaked overnight
- 3 cups water
- 1 clove garlic
- 2 pieces salted ham, or Enduie
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon chicken bouillon
- 2 cups bulgur wheat, soaked to 15-30 minutes
- Salt and Pepper to taste
Instructions
- In a stockpot, cook beans with water, garlic, and salted ham/enduie until fully cooked. This may take about 2 - 2 hours and 30 minutes.
- When the beans are cooked, in a saucepan, heat oil, add minced garlic, onions, peppers, and chicken bouillon. Let mixture fry for about 2 minutes. Before adding beans, measure beans water. You need 4 cups of liquid for 2 cups of Bulgar Wheat. If beans water is not enough, add hot water. Add beans water and any additional water to saucepan and bring to a boil. When water starts to boil, add bulgar, hot pepper if using, salt and pepper to taste. Wait until water has almost evaporated to lower heat and cover. Let Bulgar Wheat cook for 25 - 30 minutes. Make sure the Bulgar Wheat is fully cooked and fluffy. Serve hot with a side dish.
Notes
- Soaking time not added.
- Not all bulgur wheat need soaking - read the instructions on the packaging. Every brand is different.
- Beans may take longer to cook.
Nutrition Information:
Yield: 4 Serving Size: 4 gramsAmount Per Serving: Calories: 382Total Fat: 8gSaturated Fat: 1gUnsaturated Fat: 6gSodium: 39mgCarbohydrates: 68gFiber: 16gSugar: 1gProtein: 14g
I loved it!!
Glad you loved it! Don’t forget to check out other grains recipes. Thanks for sharing the love!!!