Bulgur Wheat Stew

Meet a delicious friend of mine. This is Bulgur Wheat. 

A centuries-old culinary treasure used in Mediterranean cuisine, this little grain is practically unknown in the West. High in both fiber and B-Vitamins, it's incredibly versatile and can be used in any way you would normally use rice. 

Bulgur wheat is a fiber-powerhouse, something no rice can claim. Cup to cup, Bulgur wheat has twice as much fiber as brown rice and 8 times as much fiber as white rice. Still it has the same texture and flavor. It's also gluten-free. 

Best of all, this hearty little grain is super easy to use and cooks up in the half the time of regular rice!

Take a walk on the Mediterranean side and give this ancient grain a try. I'm certain you'll enjoy it.  And, your body will thank you.

Ingredients:

1 tablespoon of Olive Oil

1 medium White Onion, chopped

1 Red Bell Pepper, chopped

1 tablespoon of minced Garlic

1 large handful of Spinach or a cup of baby spinach

1 cup of Water

1 cup of Bulgur Wheat

1 can of organic Diced Tomatoes (I prefer onion or herb varieties)

1 cup of Salsa (you can substitute with more diced tomatoes)

5 fresh basil leaves, chopped

2 teaspoons of Sea Salt

1 teaspoon of ground Black Pepper

1/2 teaspoon of Paprika (I prefer smoked paprika)

1/4 teaspoon of Thyme (or 1 tsp of fresh Thyme leaves)

1/4 teaspoon of Rosemary (or 3 fresh sprigs)

Directions:

In a large pot, over medium heat, saute the onion, bell pepper, spinach, and garlic until the onion go clear. 

Add the water, tomatoes, salsa, basil leaves, and all spices. Stir to mix well. Add the Bulgur Wheat and simmer until the wheat absorbs all the liquid and becomes tender (About 15 mins.) 

Serve with fresh Basil. Makes 4 servings.

This recipe is:

- Gluten-Free

- Vegan

- Whole-Food