Eggplant Bulgur Pilaf

Eggplant Bulgur Pilaf

One of the most important dishes at a Turkish table, this simple pilaf recipe features a combination of eggplant and bulgur. It is often an accompaniment to meat or chicken.

From EatingWell: September/October 2011
Yield: 6 servings, about 1 cup each
Active Time: 35 minutes
Total Time: 1 1/4 hours

Ingredients

  1. 1 cup bulgur (see Note), preferably coarse
  2. 4 tablespoons extra-virgin olive oil, divided
  3. 1 pound eggplant (see Tip), diced
  4. 1 medium onion, diced
  5. 1 bunch scallions, chopped
  6. 1 medium green bell pepper, diced
  7. 1 large carrot, peeled and shredded
  8. 2 large cloves garlic, minced
  9. 2 tablespoons tomato paste
  10. 1 teaspoon dried oregano
  11. 3/4 teaspoon salt
  12. Freshly ground pepper to taste
  13. 1/2 cup reduced-sodium chicken broth (optional)
  14. 1 cup chopped flat-leaf parsley or cilantro

Preparation

  1. Place bulgur in a large deep bowl, add enough warm water to cover by 2 inches, cover and let stand for 1 hour. Drain; set aside.
  2. Heat 3 tablespoons oil in a large nonstick skillet over medium heat. Add eggplant. Do not stir for the first minute; then cook, stirring, until beginning to soften, 4 to 5 minutes. Push the eggplant to the sides, making a well in the middle for the other ingredients.
  3. Heat the remaining 1 tablespoon oil in the middle of the pan. Add onion, scallions, bell pepper, carrot and garlic. Do not stir for 2 minutes; then mix all the ingredients, including the eggplant, and cook, stirring, until the vegetables are soft, 3 to 4 minutes.
  4. Reduce heat to medium-low. Make a well in the ingredients again and add tomato paste to the middle. Do not stir for 30 seconds; then turn the tomato paste over and cook for another 15 seconds. Add the drained bulgur, oregano, salt and pepper; stir well to combine. Heat through. If the eggplant is not completely tender, stir in broth, cover the pan and simmer until the eggplant reaches your desired tenderness. Remove from the heat; stir in parsley (or cilantro).

Tips & Notes

Nutrition

Nutrition Per Serving: 214 calories; 10 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 29 g carbohydrates; 5 g protein; 9 g fiber; 357 mg sodium; 533 mg potassium.

Nutrition Bonus: Vitamin A (64% daily value), Vitamin C (62% dv), Magnesium (17% dv), Potassium (15% dv)

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 fat