This is a great Summertime dish, light but nourishing and a great choice for Pitta dosha during the summer. I have started my #SummerDetox and I am going to share all the yummy recipes I am eating. If you are gluten-free, try substituting quinoa or your favorite grain for the bulger wheat. Always buy the best quality ingredients you can afford, preferably organic & GMO free.
- 1 1/2 cups plus 1/4 cup vegetable stock or water
- 1 cup bulgur wheat (cracked wheat) * See Gluten-Free Substitutions below
- 1 teaspoon virgin coconut oil
- 1/2 cup onions
- 1 cup zucchini, cubed
- 1/4 cup chopped red peppers
- 1 can Northern Bean, rinsed
- 1 cup diced cherry tomatoes
- 1/2 cup chopped fresh parsley
- 6-12 leaves fresh mint, chopped
- 2 tablespoons Kalamata olives, pitted and sliced
Bring the vegetable stock or water to a boil in a small saucepan. Add the bulgur, stir with a fork, remove from the heat, and cover with a tight-fitting lid. Allow the bulgur to soak for 15 minutes; then fluff with a fork and place in a large mixing bowl and let cool.
Meanwhile, warm the coconut oil in a sauté pan over medium heat.
Add the onions and sauté briefly. Add the red pepper and zucchini and sauté for 2 more minutes. Add the canned beans and sauté for another 2 minutes. Add the remaining 1/4 cup of vegetable stock (or water) as the mixture begins to dry out.
Remove from heat and cool.
Add the tomatoes, parsley, mint, and olives to the cooled bulgur and mix. Add the sauté mixture and combine gently.
Finally, pour the dressing over the bulgur mixture.
2 tablespoons lemon juice
1 tablespoon apple juice
1 tablespoon Braggs Liquid Aminos or tamari
1 teaspoon dried dill
1/2 teaspoon salt
1/2 teaspoon pepper
2 cloves garlic, pressed, or 1/2 teaspoon garlic powder
2 teaspoons olive oil
Directions for the Dressing:
In a small bowl, combine all of the ingredients except the olive oil. Whisk the mixture and then continue to stir as you slowly add the olive oil.
*Bulger Gluten-free Substitutions:
Quinoa: This pseudo-grain must be rinsed well before cooking to remove bitter-tasting saponins. You can also buy it pre-rinsed. The flavor is squash-like. Quinoa cooks in just 15 minutes. Use 2 parts water to 1 part quinoa.
Millet: About the size of a small mustard seed, this grain has a mild flavor. Use 2 to 3 parts water to 1 part millet. Boil water, add grain and gently boil for 35 to 40 minutes. You may also “toast” millet in a hot pan before boiling to get a nuttier flavor. Millet is also a great alternative to rice in casseroles, ground-meat dishes and stuffing.