Bulgar Wheat Cooked In Tomatoe Sauce

I love bulgar wheat for its many nutritional and health benefits, and to top it all off its simply delicious.  Bulgar wheat is used in many different dishes, from tabouli to soups, it can be incorporated into any diet and  is ideal for vegetarians and vegans.  

This is can probably be rated as one of my favorite dishes.  Something my mother made frequently while we were growing up, which she learned from her mother.  This makes a great main dish or side dish.  You may add vegetables to it for a wholesome vegan meal.  It is not a processed wheat product, it is classified as unrefined and raw.  Bulgar is packed with nutrients, and  its health benefits range from balancing pH levels in the body, fighting diabetes, keeping digestion running smoothly, reducing the risk of gallstones, and many others due to its nutrient rich content.  

Why Bulgar?

• low in fat

• high in minerals:

  • manganese

  • magnesium

  • iron

  • potassium

  • zinc

  • niacin

  • copper

• a good source of plant based protein

• high in dietary fiber

• good source of antioxidants helping the body fend off inflammation, unhealthy cell mutation, and eliminate free radicals.

Here is the recipe:   

You can make this with just the main ingredients listed below, or you can get creative and add your choice of vegetables to the sauteed onions and garlic before adding the tomato sauce and bulgar.   

• 1/3 cup avocado oil or olive oil

• 1 medium sweet onion, chopped

• 2 garlic clove, crushed

• 1.5 cups coarse bulgur wheat #4, rinsed

• 1 cup water

• 2 cups tomato sauce

• 1/4 teaspoon all-spice

• 1 teaspoon cumin

• 1/4 teaspoon cinnamon powder

• Pinch of black pepper

• Pinch of salt

• 1/2 cup toasted pine nuts (optional)

• chopped parsley for garnish

Over medium heat, warm the oil the add  the onions and saute until they begin to brown.  Add the crushed garlic and saute for about 1-2 mins.  Add the tomato sauce and all the seasoning,  then bring it to a simmer  Turn the heat down to low, and add the bulgar wheat.  Cover the pot, and cook for about 20 minutes. Enjoy with your choice of heart-healthy protein (grilled wild fish, organic chicken or turkey, grass-fed beef, or chopped vegetables).