Thursday, September 17, 2009

Bulgur, Broccoli and Tomatoes with Lemon and Pine Nuts

This is a common side dish at our house. When I need something to accompany a burger or a piece of tofu or seitan this is good dish to know.

I combine broccoli and tomatoes since their health benefits are more readily absorbed together than separately. Lemon was added for flavor and vitamin C. The pine nuts were added for texture and unprocessed fat. I drizzled a tiny bit of extra virgin olive oil over the dish to give it the right mouth feel.

Bulgur, Broccoli and Tomatoes with Lemon and Pine Nuts
Serves 4


1 cup bulgur wheat
1 pinch kosher salt
1 clove garlic, grated
3 cups water
3 cups broccoli, diced
3 Roma tomatoes, diced
1 lemon, zested and juiced
2 tablespoons pine nuts, toasted
2 teaspoons of extra virgin olive oil


Combine bulgur, kosher salt, garlic, and water in a pot with a lid. Bring the water to a boil and then reduce the to a simmer. Cook until the water level reaches the top of the bulgur (about 15 minutes). Remove the lid and add the broccoli, tomatoes and lemon zest. Cook, with the lid on, until the water is absorbed (about another 10 minutes) and then allow the bulgur to stand for 5 minutes to finish cooking.

When you are ready to serve fluff the broccoli with a fork and add the lemon juice. Top with toasted pine nuts and a little drizzle of extra virgin olive oil when you serve.

Nutritional Information:

Amount Per Serving
Calories - 207.2
Calories From Fat (25%) - 51.68

Total Fat - 6.05g
Saturated Fat - 0.66g
Cholesterol - 0mg
Sodium - 31.22mg
Potassium - 607.95mg
Total Carbohydrates - 35.64g
Fiber - 8.01g
Sugar - 3.39g
Protein - 7.5g


This is a quick and healthy side dish when you need something to round out a meal. I prefer dishes like this that combine grains and vegetables compared to straight grains.

We had this tonight with a burger topped with balsamic glazed onions, and that tofu chocolate mousse my husband requested.

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