Bulgur Vegetable Pan
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An aromatic Turkish bulgur dish gently spiced with fresh vegetables and Ayurvedic seasonings. This light and nourishing meal supports digestion and brings comforting warmth to your day – perfect for Pitta, with small adjustments suitable for Vata and Kapha as well.
Preparation: 10 minutes / Cooking: 20 minutes
Use ghee instead of oil, add more moisture and salt, and replace cumin with a bit of asafoetida or fennel.
Keep it mild, avoid chili and excess garlic, and replace lemon juice with mild lime.
Use minimal oil, add fresh ginger and black pepper, and favor more spices to stimulate digestion.
Ingredients
120 g bulgur
250 ml water or vegetable broth (low sodium)
1 tbsp ghee or coconut oil
1 onion, finely chopped
1 garlic clove, minced
1 small carrot, diced
1 red bell pepper, diced
1 small zucchini, diced
1 tsp ground cumin
½ tsp turmeric
½ tsp ground coriander
Salt to taste
Fresh cilantro or parsley for garnish
Preparation
Rinse bulgur briefly in a sieve and drain.
Heat ghee in a pot and sauté onion and garlic until translucent.
Add cumin, turmeric, and coriander; roast lightly.
Add vegetables and sauté for 2–3 minutes.
Stir in bulgur, mix well, and pour in water or broth.
Cover and simmer over low heat for 10–15 minutes until liquid is absorbed.
Season with lemon juice and fresh herbs before serving.
Serve with a dollop of coconut yogurt or avocado.
Pairs beautifully with a warm lentil soup or a fresh cilantro chutney.
GRAIN DISHES