Pressure Cookers For Dummies by Tom Lacalamita

Author:Tom Lacalamita
Language: eng
Format: mobi, epub
Publisher: Wiley
Published: 2012-08-28T07:00:00+00:00

Bulgur Pilaf

Prep time: 10 min • Cook time: 10 min under pressure • Yield: 4 servings

Ingredients

2 tablespoons olive oil

1 cup whole-grain bulgur wheat, picked over

1 large red onion, chopped

2 cloves garlic, peeled and minced

2 carrots, scraped and diced small

1 stalk celery, diced small

8 ounces mushrooms, sliced

3 cups chicken, beef, or vegetable stock

1 teaspoon salt

1⁄4 teaspoon black pepper

1 cup cooked green peas

Directions

1 Heat the olive oil in a pressure cooker over medium-high heat. Add the bulgur wheat, onion, and garlic. Cook until the onion is soft. (For Electric: Select the Brown setting.)

2 Add the carrots, celery, and mushrooms. Cook for 2 minutes. Add the stock, salt, and black pepper.

3 Cover and bring to high pressure over high heat. Lower the heat to stabilize the pressure. Cook for 10 minutes. (For Electric: Select high pressure and set the timer for 10 minutes.)

4 Remove from the heat. Let the pressure drop using a quick-release method.

5 Open and remove the cover. Taste the wheat. If it’s still hard, return to Step 2 and cook it for an additional 1 to 3 minutes or until tender.

6 Fluff the pilaf. Add the peas and serve.

Per serving: Calories 295 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 4mg; Sodium 1,374mg; Carbohydrate 44g (Dietary Fiber 11g); Protein 10g.

Note: This recipe is vegetarian and vegan when you use vegetable stock rather than beef or chicken. It’s also dairy-free.

Vary It! To make this recipe gluten-free, replace the bulgur wheat with brown rice, cooking the rice under pressure for 15 minutes.

Tip: Bulgur comes in four different sizes: fine, medium, coarse, and whole. If you can’t find it in your local supermarket, try a health-food store.

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