Zucchini and Apple Bulgur

Brighten up your table with the wholesome and flavorful Zucchini and Apple Bulgur, a perfect fusion of hearty grains and fresh produce. This quick and easy recipe combines tender bulgur wheat with sautéed zucchini, crisp apples, and a medley of aromatic spices like cumin and garlic. A dash of lemon juice and fresh parsley adds a light, refreshing finish, making this dish a versatile option for weeknight dinners, meal prep, or as a vibrant side dish. Ready in just 40 minutes, this nutritious recipe is packed with fiber, plant-based goodness, and a delightful blend of textures. Serve it warm or at room temperature for a healthy and satisfying meal that everyone will love. Perfect for vegetarians and those seeking wholesome yet flavorful dishes!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 2 medium zucchini
• 1 large apple
• 2 tablespoons olive oil
• 1 small onion
• 2 cloves garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the bulgur wheat under cold water and set it aside in a fine-mesh sieve to drain.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur, reduce the heat to low, cover, and let it simmer for 12-15 minutes until the water is absorbed. Remove from heat, fluff with a fork, and set aside.

Step 3

While the bulgur cooks, dice the zucchini and apple into small cubes. Finely chop the onion and mince the garlic.

Step 4

Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until it softens and becomes translucent.

Step 5

Stir in the garlic and cook for an additional minute until fragrant.

Step 6

Add the diced zucchini to the skillet and sauté for 5-7 minutes until softened. Stir occasionally to prevent sticking.

Step 7

Next, add the diced apple, ground cumin, salt, and black pepper. Cook for another 3-4 minutes, allowing the apple to soften slightly while retaining some crunch.

Step 8

Once the vegetables and apple are cooked to your liking, stir in the cooked bulgur and mix well to combine. Cook for 2 more minutes to warm through.

Step 9

Remove the skillet from heat and stir in the freshly chopped parsley and lemon juice for a bright, fresh flavor.

Step 10

Taste and adjust the seasoning with additional salt and pepper if necessary. Serve warm or at room temperature.

Nutrition Facts

Serving size	1450 grams (1450.0g)

Amount per serving	% Daily Value*
Calories	1221

Total Fat 32.70g	42%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 3.10g
Cholesterol 0mg	0%
Sodium 6147mg	267%
Total Carbohydrate 216.50g	79%
Dietary Fiber 43.60g	156%
Total Sugars 60.30g
Protein 29.40g	59%

Vitamin D 0IU	0%
Calcium 235mg	18%
Iron 9mg	48%
Potassium 2167mg	46%

*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: 23.0%

Protein: 9.2%

Carbs: 67.8%