Spanish Bulgur

Makes 8 3/4-cup servings

Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans.

2 cups dry bulgur
3 1/2 cups boiling water
2 garlic cloves, minced
2 teaspoons olive oil
4–6 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt

Place bulgur in a large bowl and pour boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water.


In a large skillet, sauté garlic in oil for a few seconds over medium heat. Do not let it brown. With the pan still on the heat, stir in soaked bulgur, and add chili powder, cumin, and salt. Turn with a spatula to mix in the spices and continue cooking until the mixture is very hot. Serve immediately.

Per 3/4-cup serving: 136 calories; 1.9 g fat; 0.3 g saturated fat; 12.3% calories from fat; 0 mg cholesterol; 4.6 g protein; 27.6 g carbohydrate; 0.4 g sugar; 6.9 g fiber; 169 mg sodium; 22 mg calcium; 1.2 mg iron; 1.1 mg vitamin C; 191 mcg beta-carotene; 0.6 mg vitamin E

Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.