Brown Rice and Bulgur

Elevate your side dish game with this hearty and wholesome Brown Rice and Bulgur recipe, a nutritious blend of nutty brown rice and tender bulgur wheat simmered to perfection in flavorful low-sodium vegetable broth. Infused with aromatic sautéed onion and garlic, this fiber-packed dish is delicately seasoned with salt and black pepper, ensuring a well-balanced taste that complements any meal. Ready in under an hour, it’s a versatile and satisfying choice for busy weeknights or meal prep, offering a perfect base for roasted vegetables, grilled proteins, or an herby garnish of fresh parsley. Whether you're crafting a plant-based bowl or seeking a healthy alternative to traditional sides, Brown Rice and Bulgur delivers both simplicity and taste in every bite.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup bulgur
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 teaspoon salt
• 0.25 teaspoon ground black pepper
• 2 tablespoons chopped parsley (optional, for garnish)

Directions

Step 1

Rinse the brown rice under cold water using a fine-mesh strainer to remove excess starch, then set aside to drain.

Step 2

In a medium saucepan, heat the olive oil over medium heat.

Step 3

Add the chopped onion to the saucepan and sauté for 3-4 minutes, or until softened and translucent.

Step 4

Stir in the minced garlic and cook for an additional 30 seconds, being careful not to let it burn.

Step 5

Add the rinsed brown rice to the saucepan and toast it for 2-3 minutes, stirring frequently, until lightly fragrant.

Step 6

Pour in the vegetable broth and stir in the salt and ground black pepper. Bring the mixture to a boil over high heat.

Step 7

Once boiling, reduce the heat to low, cover the saucepan with a lid, and let the brown rice simmer for 25 minutes.

Step 8

After 25 minutes, gently stir in the bulgur, cover the saucepan again, and continue cooking for another 10 minutes, or until the liquid is fully absorbed and the grains are tender.

Step 9

Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 10

Fluff the brown rice and bulgur mixture with a fork, garnish with chopped parsley if desired, and serve warm.

Nutrition Facts

Serving size	1141.8 grams (1141.8g)

Amount per serving	% Daily Value*
Calories	632

Total Fat 30.10g	39%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2950mg	128%
Total Carbohydrate 80.70g	29%
Dietary Fiber 9.00g	32%
Total Sugars 8.50g
Protein 9.00g	18%

Vitamin D 0IU	0%
Calcium 97mg	7%
Iron 3mg	14%
Potassium 932mg	20%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.0%

Protein: 5.7%

Carbs: 51.3%