Table of Contents
- This heartwarming Bulgur Pilaf with Herb Yoghurt is rich in texture and flavour
- How to Cook Bulgar Wheat
- Essential Cooking Techniques
- Bulgar Pilaf with Beef or Lamb
- Spiced with Baharat
- Recipe: Bulgur Pilaf with Herb Yoghurt
This heartwarming Bulgur Pilaf with Herb Yoghurt is rich in texture and flavour
Bulgar wheat is a Middle Eastern grain with a firm texture and nutty taste. Because of its pleasing neutral flavour it pairs easily with a huge variety of sauces, spices and herbs.
Bulgar is most commonly known in Western culture as an ingredient of tabouli (Lebanese salad combining bulgar along with tomatoes, onions and parsley). There is also a Turkish version that uses the grain in a popular household dish, bulgar pilavi, or in English Bulgar Pilaf.
How to Cook Bulgar Wheat
This recipe uses Bulgarian wheat in the same way that rice is cooked into a risotto – but much more simply. Combine onion, garlic, aubergine spices, bulgar and tinned tomatoes in a pan and simmer until soft and a thick sauce has formed. Topped with fennel seed-infused yoghurt, fresh aromatic herbs and crunchy chopped pistachios for texture. It’s an absolutely divine bowl of food!
Essential Cooking Techniques
The most important part of developing the flavour in this pilaf is getting the texture and taste of the aubergine just right. Start by seasoning the aubergine generously with salt and frying it in a good amount of oil so that it doesn’t dry out and stick to the pan (remember, aubergine is like a sponge). Cook slowly over medium heat, occasionally adding a splash of water. The result is a delicious, creamy, soft aubergine, full of flavour, which melts in the spicy tomato sauce.
Bulgar Pilaf with Beef or Lamb
Meat lover? Then enhance this dish further by adding delicious beef or lamb mince. Fried in spices until browned and full of flavour, simply stir mince through the pilaf along with sweet and sour chopped cranberries.
Spiced minced meat adds a more juicy element with the meat fat soaking into the bulgar. Dried cranberries balance out the salty spicy flavours in the sauce resulting in a multitude of flavours complimenting each other with every mouthful.
Spiced with Baharat
Baharat, which simply means “spices” in Arabic, is an all-purpose blend of spices widely used in Middle Eastern cuisine. The mix varies from region to region but typically includes black pepper, cardamom, cloves, cumin, nutmeg, coriander and paprika. In some areas, it is also known as ‘7 Spice’, which is a typical Lebanese spice blend containing most of the same ingredients. To learn more about Baharat and a recipe to make your own blend, click here
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Recipe: Bulgur Pilaf with Herb Yoghurt
Bulgur Pilaf with Herb Yoghurt
Ingredients
Vegetarian Bulgar Pilaf with Aubergine
- 1 large aubergine
- 1 large onion chopped fine
- 1 garlic clove minced
- 1 tbsp baharat spice blend recipe here
- 400g tin tomatoes
- 300ml vegetable stock
- 200g coarse bulgar wheat
- salt
- green chilli
Garnish
- 150g yoghurt
- 1 tbsp toasted ground fennel
- squeeze lemon juice
- Olive oil
- 2 tbsp chopped min
- 2 tbsp chopped dill
- chopped pistachios
Meat Version (to add to vegetarian version above)
- 500g minced beef or lamb
- 1 large garlic clove crushed
- 50g dried cranberries roughly chopped
- 1 tbsp baharat spice blend recipe here
- Salt
Instructions
- Cut the aubergine into medium-sized cubes and sprinkle with salt. Leave to sweat for 10 minutes.
- Combine fennel, yoghurt and a pinch of salt. Set aside for later.
- Heat a non-stick frying pan with a good amount of oil. Fry the aubergines over a medium heat, occasionally adding a splash of water to soften them. When the aubergine is collapsed and has a soft, juicy texture, it is ready. Remove from the pan and keep warm.
- In the same frying pan, sauté the onion and garlic in a little oil until soft. Add the baharat and cook for 1 minute or until fragrant.
- Add the Turkish pepper paste and fry for 1-2 minutes. Add the tomatoes, stock and bulgur wheat, stir well, increase the heat and bring to the boil. Once boiling, reduce heat to low, cover and simmer for 8-10 minutes or until liquid is absorbed.
- Remove the lid and stir in the aubergine, 1 tbsp of the chopped mint and 1 tbsp of the dill. Drizzle with olive oil and a squeeze of lemon juice.
- Transfer to bowls and garnish with fennel yoghurt, remaining dill and mint and pistachios.
- Meat Version:After step 5 above, while the bulgar is cooking, fry the minced beef with the garlic and baharat until crisp. Season with salt.
- At step 6 above, add the beef and cranberries along with the aubergine and herbs. Follow steps 7 and 8 above to finish the dish and garnish.
