Bulgur Pilaf with Pea Pods

Vegetarian
Dairy Free
Health score
12%
Bulgur Pilaf with Pea Pods
30 min.
4
154kcal

Suggestions


Welcome to a delightful culinary experience with our Bulgur Pilaf with Pea Pods! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly vegetarian and dairy-free, it caters to a variety of dietary preferences while delivering a burst of flavor in every bite.

In just 30 minutes, you can whip up this nutritious side dish that serves four, making it an ideal choice for family dinners or gatherings with friends. The combination of tender bulgur wheat, fresh sugar snap peas, and colorful red bell pepper creates a harmonious blend of textures and tastes. Each serving is a mere 154 calories, allowing you to indulge guilt-free!

What sets this recipe apart is its simplicity and versatility. Whether you’re looking for a satisfying starter, a light snack, or a delicious antipasti option, this pilaf fits the bill. The aromatic thyme enhances the natural flavors of the vegetables, while the sautéed snap peas add a delightful crunch. It’s a dish that not only nourishes the body but also pleases the palate.

Join us in exploring the joys of cooking with fresh ingredients and easy-to-follow steps. Your taste buds will thank you for this refreshing and healthy addition to your dining table!

Ingredients

  • 1.8 cups chicken broth (from 32-oz carton)
  • 0.5 cup water 
  • teaspoon thyme leaves dried
  • cup bulgur uncooked
  • teaspoon soybean oil 
  • cup sugar snap peas fresh cut into 3/4-inch pieces
  • 0.5 cup bell pepper red finely chopped
  • 0.3 cup spring onion sliced ( 5 medium)

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, heat broth, water and thyme to boiling. Stir in bulgur. Cover; simmer 15 to 20 minutes, stirring occasionally, until bulgur is tender and water is absorbed.
  2. Meanwhile, in 8-inch skillet, heat oil over medium-high heat.
  3. Add sugar snap peas, bell pepper and onions; cook 3 to 4 minutes, stirring frequently, until tender.
  4. Stir snap pea mixture into cooked bulgur.

Nutrition Facts

Calories154kcal
Protein14.63%
Fat10.6%
Carbs74.77%

Properties

Glycemic Index
39
Glycemic Load
9.85
Inflammation Score
-8
Nutrition Score
13.708695768014%

Flavonoids

Apigenin
0.01mg
Luteolin
0.34mg
Kaempferol
0.12mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:154.12kcal
7.71%
Fat:1.94g
2.98%
Saturated Fat:0.29g
1.82%
Carbohydrates:30.71g
10.24%
Net Carbohydrates:22.99g
8.36%
Sugar:2.54g
2.82%
Cholesterol:2.06mg
0.69%
Sodium:391.97mg
17.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.01g
12.02%
Manganese:1.22mg
60.83%
Vitamin C:40.91mg
49.58%
Fiber:7.72g
30.88%
Vitamin K:27.02µg
25.73%
Vitamin A:961.51IU
19.23%
Magnesium:69.31mg
17.33%
Phosphorus:130.55mg
13.06%
Vitamin B3:2.4mg
11.99%
Vitamin B6:0.22mg
11%
Vitamin B1:0.15mg
10.29%
Iron:1.73mg
9.63%
Vitamin B2:0.15mg
8.55%
Copper:0.17mg
8.48%
Folate:33.87µg
8.47%
Potassium:276.35mg
7.9%
Vitamin B5:0.63mg
6.26%
Zinc:0.9mg
6.03%
Vitamin E:0.59mg
3.93%
Calcium:37.11mg
3.71%
Selenium:1.46µg
2.08%