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Bulgur, Broccoli and Feta Cheese Pilaf Recipe

Bulgur, Broccoli and Feta Cheese Pilaf Recipe

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Ingredients:

Serving

1 cup uncooked bulgur
1/2 tsp salt
3 -4 tbsp olive oil
4 medium garlic cloves, minced
2 medium tomatoes, seeded and diced
1 bunch broccoli, stalks peeled and cut into bite-size pieces, florets separated (5 cups)
1/2 tsp dried oregano
1 cup crumbled feta cheese (5 oz.)
1/2 tsp fresh ground pepper

Directions:

In small saucepan, combine bulgur, salt and 2 cups water. Bring to a boil over high heat. Reduce heat to low, cover and simmer until water is absorbed, about 15 minutes.
Remove from heat and set aside, covered.
Meanwhile, in large skillet, heat 2 tablespoons oil over medium heat. Add garlic and cook, stirring often, 30 to 60 seconds; do not brown. Stir in tomatoes and cook 2 minutes.
Add broccoli and oregano; mix well. Add 1/4 cup water, cover and increase heat to medium-high. Cook until broccoli is just tender, uncovering and stirring occasionally, about 5 minutes.
Stir in cooked bulgur, feta and pepper. Drizzle with remaining 1 to 2 tablespoons oil and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	259.88 Kcal (1088 kJ)
Calories from fat	120.51 Kcal
		% Daily Value*
Total Fat	13.39g	21%
Cholesterol	21.03mg	7%
Sodium	497.3mg	21%
Potassium	539.35mg	11%
Total Carbs	28.25g	9%
Sugars	4.23g	17%
Dietary Fiber	7.77g	31%
Protein	9.7g	19%
Vitamin C	96.5mg	161%
Iron	1.8mg	10%
Calcium	182.3mg	18%

Amount Per 100 g
Calories	129.79 Kcal (543 kJ)
Calories from fat	60.19 Kcal
		% Daily Value*
Total Fat	6.69g	21%
Cholesterol	10.5mg	7%
Sodium	248.36mg	21%
Potassium	269.36mg	11%
Total Carbs	14.11g	9%
Sugars	2.11g	17%
Dietary Fiber	3.88g	31%
Protein	4.85g	19%
Vitamin C	48.2mg	161%
Iron	0.9mg	10%
Calcium	91mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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