Even when I am following a low carb diet, I can’t seem to tear myself from cheating on eating bulgur; I have been raised on eating this healthy nutty grain. Bulgur has been a staple in Lebanon, Middle East and the Mediteeranean, it is also common in India and Balkan states. Today I am sharing with you a chicken bulgur pilaf studded with vermicelli and seasoned with freshly grated black pepper. This makes a comforting lunch or dinner that the whole family can enjoy!
Why should you integrate bulgur in your diet?
- Though bulgur is parboiled which means a very small amount of the grain’s brain is partially removed, it is still considered a whole grain.
- Bulgur is packed with vitamins and minerals like iron, potassium, magnesium and fiber.
- Bulgur has a low glycemic index that means it’s a good option for those with diabetes, it may even lower the risk of diabetes type 2, if eaten regularly.
- Bulgur and fiber-rich foods may promote weight loss and can help you fill up and prevent over-eating
- Studies have shown that eating bulgur regularly may lower the risk of developing cardiovascular diseases.
- Bulgur is slightly lower in calories than other grains such as brown rice and quinoa.
- If eaten regularly bulgur and whole grains could lower inflammation.
- Bulgur is a fast cooking grain, which makes it the answer to your prayers for a fast meal.
Can I use ready chicken broth?
- I would not recommend a ready chicken broth in this recipe. The spices used in our homemade broth add a special dimension to the dish!! But for a time saving strategy, cook the chicken one day ahead, let it cool down, then save it with its broth in the fridge, or use your crockpot to cook the chicken – with the chicken cooked, the pilaf can be whipped up on the fly in merely 35 minutes.
Can I eliminate the vermicelli from the chicken bulgur pilaf?
- Though the vermicelli adds such a pleasant dimension to the dish, but definitely you can elimnate it. You can even add a cup of canned chickpeas as a substitute!
Flavoring the broth with cinnamon stick sounds unusual to many of you since it is most typically used, in western cultures, in desserts!
- In the Midle East cinnamon is used in savory dishes – soups, pilafs and meat / chicken broth. It gives the broth a pleasant complex flavor. Cinnamon is even a common ingredient in the Lebanese/Syrian seven spice. It is good for you,and it has antiviral and antibacterial properties!!
What type of bulgur should I use in this recipe, and should I soak the bulgur before cooking?
- All pilafs are cooked with coarse bulgur (#grade 3) , and the chicken bulgur pilaf is a no exception. Fine bulgur is only used in tabbouleh and kibbeh recipes! Unlike rice, bulgur in pilafs needs no soaking since bulgur is already parboiled!
Chicken bulgur pilaf
Description
Lebanese chicken bulgur pilaf is a decadent and a filling home-style recipe the whole family can enjoy.
Ingredients
- 1 chicken weighing about 1300 kg/ 2 lb. 14 oz
- 2 medium-sized onions finely chopped
- 11/4 cups vermicelli about 125 g./ 4 oz
- 2 cups coarse bulgur
- ½ cup canola oil
- 1 tablespoon butter
- 4 cups chicken broth
- A generous amount of freshly grated black pepper
- 2 teaspoons salt or to taste
- A pinch of ground cinnamon to be added on top of the dish before serving this is optional
For the chicken broth:
- 1 onion
- 1 cinnamon stick
- 3 cardamom pods
- 3 bay leaves
Instructions
- Clean the chicken, set in a pot and add enough water to cover it; place on high heat and spoon the sum out as it appears. Once it reaches a boiling point, add the onion, cinnamon stick, cardamom pods and bay leaves. Reduce temperature to low, cover the pot and simmer for two hours or until fully cooked and falling off the bone.
- Strain the broth and transfer the chicken to a dish. Debone and shred the chicken into large pieces.
- Break the vermicelli into 2.5 cm/ 1 inch pieces, or use a brand where vermicelli is already cut into smaller pieces.
- Heat the oil and butter in a large pot, add the chopped onions and saute until considerably tender; add the vermicelli and stir constantly to avoid burning, continue scraping and sautéing until the vermicelli turns to a golden brown color – it happens faster than expected, so keep your eye on the vermicelli!!
- Add the bulgur and give a quick stir coating it with the oil, vermicelli and onions, and sautéing together for 30 seconds.
- Stir in 4 ¼ cups of the strained chicken broth, add salt and black pepper and bring to a boil. Add the shredded chicken, give a quick stir, cover up and let it simmer for 25 minutes over very low heat allowing the flavors to cook beautifully together.
- Fluff with a fork and serve the chicken bulgur pilaf alongside plain yogurt or even with Middle Eastern salad!! Heavenly delicious!!
Video
Notes
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1 Comment
Tastes yummy, thanks!