Mexican Style Bulgur

Infused with bold spices and hearty ingredients, this Mexican Style Bulgur is a wholesome, plant-based dish that’s as nutritious as it is flavorful. Made with tender bulgur wheat cooked in low-sodium vegetable broth, the recipe combines vibrant black beans, sweet bursts of corn, and juicy diced tomatoes for a textural and colorful medley. A fragrant trio of chili powder, cumin, and smoked paprika lends a smoky kick, while fresh lime and optional cilantro add a refreshing zing. Perfect as a comforting main course or a flavorful side dish, this one-pot recipe is quick to prepare in just 35 minutes, making it ideal for busy weeknights. Packed with fiber and protein, this vegetarian delight brings the essence of Mexican cuisine to your table with minimal effort and maximum taste. Serve warm for the ultimate satisfying meal!

Nutriscore Rating: 88/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 1 cup canned diced tomatoes (with juice)
• 1 cup black beans, rinsed and drained
• 1 cup frozen corn kernels
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 lime, cut into wedges
• 2 tablespoons chopped fresh cilantro (optional)

Directions

Step 1

In a medium saucepan, bring the vegetable broth to a boil.

Step 2

Stir in the bulgur wheat, cover the pan, reduce the heat to low, and simmer for 10-12 minutes, or until the bulgur is tender and the liquid is absorbed. Remove from heat and fluff with a fork.

Step 3

While the bulgur is cooking, heat the olive oil in a large skillet over medium heat.

Step 4

Add the diced onion and cook for 3-4 minutes, or until softened.

Step 5

Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 6

Add the canned diced tomatoes (including their juice), black beans, frozen corn, chili powder, cumin, smoked paprika, salt, and black pepper to the skillet. Stir to mix well.

Step 7

Reduce the heat to low and let the mixture simmer for 8-10 minutes, stirring occasionally, to allow the flavors to meld.

Step 8

Once the bulgur is cooked, add it to the skillet with the tomato and vegetable mixture. Stir to combine thoroughly.

Step 9

Taste and adjust seasoning if necessary, adding more salt or spices to your preference.

Step 10

Serve warm, garnished with fresh cilantro, and a wedge of lime on the side for a bright, tangy finish.

Nutrition Facts

Serving size	1570.2 grams (1570.2g)

Amount per serving	% Daily Value*
Calories	1307

Total Fat 21.10g	27%
Saturated Fat 3.30g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1879mg	82%
Total Carbohydrate 253.50g	92%
Dietary Fiber 61.40g	219%
Total Sugars 26.70g
Protein 48.40g	97%

Vitamin D 0IU	0%
Calcium 305mg	23%
Iron 14mg	80%
Potassium 3006mg	64%

*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: 13.6%

Protein: 13.9%

Carbs: 72.6%