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Bulgur-Mushroom Stovetop Pilaf

Makes: 6 servings
Serving size: 3/4cup
Prep 15 mins Cook 45 mins Stand 5 mins
Bulgur-Mushroom Stovetop Pilaf
Ingredients
  • 1  medium onion, chopped
  • 1  tablespoon  olive oil
  • 1 14  ounce can  chicken broth
  • 1  cup  apple juice
  • 1/2  cup  wild rice, rinsed
  • 2  cups  quartered or sliced stemmed shiitake, cremini, or button mushrooms
  • 1/2  cup  bulgur
  • 1  medium red or green sweet pepper, seeded and chopped
  • 1/2  cup  snipped fresh flat-leaf (Italian) parsley
  • 1/4  cup  chopped walnuts, toasted
  •  Freshly cracked black pepper
  • 1  ounce  feta cheese, crumbled (1/4 cup)
Directions

1. In saucepan cook onion in hot oil 5 minutes or until tender, stirring occasionally. Add broth, apple juice, and wild rice. Bring to boiling; reduce heat. Simmer, covered, 30 minutes.

2. Stir in mushrooms and bulgur. Cook, covered, 10 to 15 minutes more or until grains are tender and most of the liquid is absorbed. Stir in sweet pepper; remove from heat. Cover; let stand 5 minutes. Stir in parsley and walnuts. Season to taste with cracked black pepper. Sprinkle with feta cheese. Makes 3 (3/4-cup) servings.

Nutrition Facts (Bulgur-Mushroom Stovetop Pilaf)
  • Servings Per Recipe 6,
  • cal. (kcal) 197,
  • Fat, total (g) 7,
  • chol. (mg) 5,
  • sat. fat (g) 1,
  • carb. (g) 29,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 3,
  • fiber (g) 5,
  • sugar (g) 8,
  • pro. (g) 7,
  • vit. A (IU) 1215,
  • vit. C (mg) 40,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 4,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 48,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 328,
  • Potassium (mg) 382,
  • calcium (mg) 50,
  • iron (mg) 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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