Easy Bulgur Wheat with Red Beans, Peppers and Onions Recipe

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 some healthy information let’s 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 the essential grains 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 grow 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 peppers and onions adds 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.

If you’re not used to whole grains, this may taste crunchy, but it’s actually great for you, full of fiber. You can use any mixed beans, but I like red kidney beans for the color! It’s a fantastic meal for one, but it also freezes well, so it could be easily adjusted for more diners. Serve with a green side salad or vegetables and perhaps carrots and eggplant meat stew if you’d like.

This bulgur wheat dish is a healthy, quick, and delicious meal to prepare. You should try it, it is so good. 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.

5 from 8 votes

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Prep Time 15 minutes mins

Cook Time 1 hour hr 45 minutes mins

Total Time 2 hours hrs

Cuisine Caribbean

Servings 4

Calories 382 kcal

Ingredients

  

1x2x3x

• 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

Serving: 4gramsCalories: 382kcalCarbohydrates: 68gProtein: 14gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 6gSodium: 39mgFiber: 16gSugar: 1g

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword Bulgur Wheat, Caribbean Cooking, Caribbean Recipes, Cracked Wheat, Healthy Grains, Wheat

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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.