Green Beans and Bulgur

Tender-yet-crunchy green beans make every bite of this bulgur dish delectable. It’s a simple, almost rustic dish, and it is a wonderful side for baked tofu or grilled portobello mushrooms.

YIELD: 6 side servings

INGREDIENTS:

• 1 cup (160 g) dry bulgur
• 2 cups (470 ml) water
• 1 tablespoon (15 ml) olive oil
• 2 cups (240 g) 1-inch (2.5 cm) pieces green beans
• 1/4 cup (40 g) chopped shallot
• 4 cloves garlic, minced
• 1/2 cup (48 g) grated carrots
• 2 teaspoons (5 g) paprika
• 1 teaspoon dried Italian seasoning
• 1 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• Salt and pepper

NSTRUCTIONS:

1. Combine the bulgur and water in a medium-size saucepan. Bring to a boil, then reduce the heat to simmer and cover. Cook for 12 to 15 minutes or until tender. If any liquid remains, drain the bulgur. Set aside.
2. Heat the oil in a large skillet over medium-high heat. Add the green beans and shallot and cook for 2 to 3 minutes until the beans are bright green, but do not overcook.
3. Add the garlic, carrots, paprika, Italian seasoning, and thyme. Cook for 2 minutes longer.
4. Add the cooked bulgur to the skillet and stir. Cook for 3 to 4 minutes or until heated through and combined.
5. Season the dish to taste with salt and pepper.

RECIPE NOTES:

Soy-Free Potential: This recipe is soy-free, making it a great option for those with soy allergies or sensitivities.

Quick and Easy: With simple preparation and cooking, this green beans and bulgur dish is quick and easy to make, perfect for a weeknight dinner or a speedy side dish for any occasion. Enjoy the delightful combination of flavors and textures that will complement your main course beautifully.

TIPS:

• Customize the Vegetables: Feel free to personalize this dish by adding or substituting vegetables based on your preference. You can try adding bell peppers, broccoli, zucchini, or peas to add more variety and color to the dish.
• Make It Ahead: This dish can be made ahead of time and served as a cold salad. Simply cook the bulgur and blanch the green beans in advance. When ready to serve, sauté the vegetables with the cooked bulgur until heated through. It’s a great option for potlucks, picnics, or meal prep.
• Add Protein: To make this a more substantial main course, consider adding protein sources like chickpeas, cooked lentils, or roasted tofu cubes. These additions will enhance the dish’s nutritional value and make it a well-rounded meal.
• Experiment with Spices: Don’t hesitate to play around with the seasoning to suit your taste preferences. If you enjoy a spicier kick, you can increase the amount of paprika or add some red pepper flakes.
• Toast the Bulgur: For an extra layer of nutty flavor, consider toasting the dry bulgur in the skillet before adding the water. Toast the bulgur for a few minutes until it becomes fragrant and slightly golden before proceeding with the cooking.
• Garnish with Fresh Herbs: Sprinkle some fresh chopped parsley, cilantro, or dill over the dish just before serving. The addition of fresh herbs not only enhances the presentation but also adds a burst of freshness to the flavors.
• Serve as a Bed for Proteins: While this dish is delightful on its own, you can also serve it as a flavorful bed for grilled or baked proteins like chicken, fish, or plant-based alternatives. The combination of the seasoned bulgur and green beans will complement the main dish beautifully.
• Double the Batch: If you are cooking for a larger group or want leftovers for the next day, double the batch. Leftover green beans and bulgur make a great lunch or a side dish for future meals.

Enjoy this delicious and versatile green beans and bulgur recipe that celebrates the natural flavors of the ingredients while providing a hearty and satisfying meal. Happy cooking!