Bulgur, cracked wheat made from whole wheat groats, has glycemic index (GI) of 48 and glycemic load (GL) of 12, which makes it an acceptable alternative to white wheat or rice. It contains dietary fibers, fatty acids, vitamin E, chromium, magnesium and folate which makes it diabetes superfood. In combination with vegetables in this pilaf recipe it creates tasty and filling meal.
- 3 Tbsp olive oil
- 1 cup bell peppers, diced
- 2 cups chopped leek
- 1 cup bulgur
- 2 cloves garlic, chopped
- 1 cup sweet corn, cooked or canned
- 1/2 tsp dry thyme
- 2 cups vegetable broth, hot
- 5 cherry tomatoes, halved
- salt and black pepper, to taste
Saute bell peppers and leek in olive oil until soft.
Add bulgur, garlic, corn, thyme and broth. Bring to a boil, cover, then reduce heat to a simmer. Cook until bulgur is tender and most of the liquid is absorbed, about 20 minutes. If bulgur becomes too dry stir in water. If bulgur is too wet, cook a few minutes with the cover off.
Season with salt and black pepper.