Health

Bulgur with Roasted Eggplant and Peppers

Bulgur with Roasted Eggplant and Peppers

Ingredients

  • 5 cups (1-inch) cubed peeled eggplant (about 1 pound)
  • 3/4 teaspoon salt, divided
  • 1 1/2 cups chopped red bell pepper
  • 1 1/2 cups chopped yellow bell pepper
  • 2 cups chopped onion
  • 2 tablespoons and 1/4 teaspoon olive oil, divided
  • Cooking spray
  • 1/4 teaspoon freshly ground black pepper
  • 1 whole garlic head
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger
  • 1 (15.75-ounce) can fat-free, less-sodium chicken broth
  • 1 cup coarsely ground uncooked bulgur wheat
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh lemon juice

Preparation


Preheat oven to 450°.

Place eggplant in a colander. Sprinkle with 1/2 teaspoon salt; toss. Let stand 20 minutes. Drain and pat dry with paper towels. Combine eggplant, bell peppers, onion, and 1 tablespoon oil in a large bowl; toss well. Spread eggplant mixture evenly in a jelly-roll pan coated with cooking spray; sprinkle with 1/4 teaspoon salt and black pepper.

Remove white, papery skin from garlic head (do not peel or separate the cloves). Cut off top 1/4 inch of garlic head using a serrated knife; discard top. Rub 1/4 teaspoon oil over bottom portion of garlic head. Add garlic head, cut side up, to eggplant mixture. Bake at 450° for 40 minutes or until vegetables are browned, stirring occasionally.

Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add cumin, turmeric, ginger, and chicken broth. Bring to a boil. Stir in bulgur; cover, reduce heat, and simmer over medium-low heat 20 minutes or until liquid is absorbed.

Remove garlic from eggplant mixture. Separate cloves; squeeze to extract garlic pulp. Discard skins. Stir garlic pulp, eggplant mixture, parsley, and lemon juice into bulgur mixture.


  • Yield: serves 4 (serving size: 1 cup)

Nutritional Information

Calories per serving: 300
Caloriesfromfat per serving: 25%
Fat per serving: 9.1g
Saturated fat per serving: 1.5g
Monounsaturated fat per serving: 5.3g
Polyunsaturated fat per serving: 1g
Protein per serving: 9.5g
Carbohydrate per serving: 50.6g
Fiber per serving: 13.1g
Cholesterol per serving: 2mg
Iron per serving: 2.5mg
Sodium per serving: 511mg
Calcium per serving: 80mg

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