One-pan Mexican bulgur pulav

15 min cook time
10 min prep time
Main Dish
Preperation Time:
10 mins
Cooking Time:
15 mins

Ingredients:

  1. 1 tablespoon olive oil
  2. 2 cloves garlic, minced
  3. 1 jalapeno, minced
  4. 1 cup bulgur/broken wheat/dalia; soaked
  5. 2.5 to 3 cups vegetable broth/stock (refer notes)
  6. 1 cup cooked rajma
  7. 2 big oven-roasted diced tomatoes or regular tomatoes
  8. 1 cup corn kernels (fresh or frozen)
  9. 1 teaspoon chili powder
  10. 1/2 teaspoon cumin powder
  11. Salt and freshly ground black pepper, to taste
  12. 1 avocado, halved, seeded, peeled and diced
  13. Juice of 1 lime
  14. 2 tablespoons chopped fresh coriander leaves

Procedure:

  1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant.
  2. Stir in the bulgur, vegetable broth, rajma, tomatoes, corn, chili powder and cumin powder. Season with adequate salt and pepper. Bring to a boil; cover, reduce heat and simmer until bulgur is cooked through. Stir in avocado, lime juice and cilantro.
  3. Serve immediately.

Notes:

In the absence of vegetable broth/stock, you can always use filtered water. But the stock gives the dish lots of flavor.

You can also use chicken stock in place of vegetable stock.

Bulgur, cracked wheat, dahlia, lapsi or broken wheat are different names given to a form of wheat prepared by milling whole wheat kernels roughly after its clean-up and husking. Eating cracked wheat is a nutritious way of consuming wheat as this is not polished and nor does it lose out on any of the nutrients that are generally found in whole wheat.

Bulgur is not just rich in fibre but also carries the rich, nourishing outer bran apart from wheat germ and provides your child with all the necessary nutrients. It is also a good source of magnesium, iron, and phosphorus.

Wonderfully light, healthy and nutritious this one-skillet meal is so easy to make, even the bulgur is cooked right in the pan!

With a fun Mexican twist, this dish is chock-full of so many amazing flavours, from the tangy lime juice to the hint of spice from the chili powder and jalapeno. Not only is this healthy and nutritious but also really quick to make. Simply throw everything into the skillet and you’re done! The perfect way to serve up nutritious meals to the whole family on a weeknight.

This also makes a great meal to be served in school lunch boxes.

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Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 1915
Calories from Fat 563
Total Fat 62.6g96%
Saturated Fat 12.2g61%
Cholesterol 0mg0%
Sodium 2165mg90%
Potassium 5612mg160%
Carbohydrates 281.9g94%
Dietary Fiber 74.8g299%
Sugars 18.7g
Protein 81.7g
Vitamin A 66% · Vitamin C 124%
Calcium 30% · Iron 134%

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