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Diets

Mediterranean Baked Bulgur

Here, bulgur and veggies simmer in a tomatoey broth in the oven, rather than getting cooked on the stove top.

Here, bulgur and veggies simmer in a tomatoey broth in the oven, rather than getting cooked on the stove top.

Servings
4

Ingredients

  • 4 cups small cauliflower florets
  • 1/2 medium red onion, sliced (3/4 cup)
  • 1 Tbs. olive oil
  • 1 cup uncooked bulgur
  • 1 15-oz. can diced tomatoes
  • 11/4 cups low-sodium vegetable broth
  • 4 oz. crumbled feta cheese (1 cup)
  • 1/4 cup chopped fresh dill
  • 1/4 tsp. salt
  • 2 Tbs. pine nuts

Preparation

1 | Preheat oven to 425°F. Coat 13- x 9-inch baking dish with cooking spray.

2 | Toss cauliflower and red onion with oil in baking dish.

3 | Add bulgur, tomatoes, broth, feta, dill, and salt to baking dish. Gently stir with rubber spatula to moisten all ingredients. Sprinkle pine nuts on top.

4 | Cover baking dish with foil. Bake 20 minutes, or until most of liquid is absorbed and cauliflower is tender. Remove foil. Adjust oven heat to broil, and broil 5 minutes, or until cauliflower and onion are lightly browned.

Nutrition Information

  • Calories 319
  • Carbohydrate Content 42 g
  • Cholesterol Content 25 mg
  • Fat Content 13 g
  • Fiber Content 10 g
  • Protein Content 12 g
  • Saturated Fat Content 5 g
  • Sodium Content 580 mg
  • Sugar Content 8 g