Gastronomy: Bulgur and Bean Pilaf

This is a new recipe that we have recently tested out. It went well and has joined our list of “make agains”.


2 tablespoons butter
½ cup chopped onion
2 teaspoons finely chopped garlic
¾ cup chopped green bell pepper
¾ cup bulgur (uncooked)
1 cup water
2 medium fresh tomatoes, chopped
15 ½ ounce can of kidney beans, rinsed
½ teaspoon salt
1 dash ground red pepper
4 ounces monterey jack cheese, shredded


  1. Melt butter in a frying pan until sizzling; add onion, garlic and green pepper. Cook over medium heat, stirring occasionally, until vegetables are crisply tender (2 to 3 minutes). Add bulgur; continue cooking, stirring constantly, 2 minutes. Add water, tomatoes, beans, salt and red pepper.
  2. Reduce heat to low. Cover; cook stirring occasionally, 5 minutes or until bulgur is soft and chewy. Immediately sprinkle with cheese. Cover; remove from heat. Let stand for 5 minutes or until cheese is melted.


Substitute 14 ½ ounce canned diced tomatoes, undrained for water and tomatoes.

Ingredient Tips:

* Most pilafs are made with rice. Bulgur is usually used like rice and makes an excellent pilaf or salad ingredient. If you’ve ever eaten tabbouleh or kibbeh, then you’ve had bulgur.

*Bulgur is a partially steamed, cracked wheat which cooks quickly. It is made by steaming, drying and crushing whole wheat kernels and is a Middle Eastern staple. The end result is a nutty flavoured, tender and chewy grain.

Serves: 6
Preparation time: 15 minutes
Source: Land O Lakes Magazine, July 2003.

Our variations to this original recipe were:

Cheddar cheese replacing the monterey jack.
Canned tomatoes replacing the fresh tomatoes and water.

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