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ethiopian

Spiced Tomato Bulgur Pilaf with Caramelized Onions

This simmered dish pairs bulgur wheat with yellow onion, sliced, tomato paste and garlic, minced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch
Easy
Balanced Heart friendly Vegetarian Vegan
300 kcal 2000 kcal
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Estimated macros per portion

15 g Protein
97 g Carbohydrates
24 g Fat
17 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 95g bulgur wheat 325 kcal
  • 160g yellow onion, sliced 64 kcal
  • 6g garlic, minced 9 kcal
  • 28g tomato paste 23 kcal
  • 5g berbere spice blend 15 kcal
  • 22g olive oil 194 kcal
  • 320g water 0 kcal
  • 10g fresh parsley, chopped 4 kcal
  • 3g salt 0 kcal

Cooking instructions

  1. bulgur wheat
    Rinse bulgur briefly and drain.
  2. yellow onionolive oil
    Heat oil in a saucepan over medium heat. Add sliced onion and cook, stirring, until caramelized, 12 to 15 minutes.
  3. garlictomato pasteberbere spice blend
    Add garlic and berbere; stir 30 seconds. Add tomato paste and cook 1 minute.
  4. bulgur wheatwatersalt
    Stir in bulgur and salt, then add water. Bring to a simmer, cover, and cook on low 12 minutes.
  5. Turn off heat and rest covered 5 minutes. Fluff with a fork.
  6. fresh parsley
    Stir in chopped parsley and serve.

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