Eat a Rainbow: Bulgur Pilaf with Tomato, Zucchini, & Turmeric
- by Guest
By Kristen Rasmussen, MS, RD
Help your body repair the damage caused by aging and the environment by eating antioxidants. Deeply colored fruits, vegetables, and other naturally colored foods are rich in a variety of micronutrients that act as antioxidants, so eat a rainbow to guarantee you’re getting enough. For this month’s Well Being Challenge, we’re encouraging you to eat a meal containing fruits, vegetables, and other naturally colored foods from three different color groups at least once a day. To show off your beautiful and healthy meal, post photos of meals containing at least three different color groups on our Facebook page wall.
Here’s an easy, tasty recipe to get you started!
Bulgur Pilaf with Tomato, Zucchini, & Turmeric
• 1 cup uncooked bulgur wheat, rinsed and drained (pre-cook bulgur to save time)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup chopped onion (about 1 medium)
• 2 cups chopped zucchini
• 4 medium tomatoes, chopped or 1 (14-oz) can tomatoes, drained and chopped
• 1 cup low sodium chicken or vegetable broth
• 1 teaspoon turmeric
• 1/2 teaspoon salt (optional)
• Grated cheese, feta, or plain yogurt for garnish (optional)
Heat oil over medium in large saucepan. Add onion and garlic, cook until tender, approx. 3 minutes.
Add zucchini and tomatoes. Cover and cook on medium-low for 10 minutes.
Stir in broth, bulgur, turmeric, and salt. Bring to a boil over high heat then simmer on medium-low until bulgur is tender and liquid is almost completely absorbed (for uncooked bulgur, about 15 minutes; for cooked bulgur, about 5 minutes). Remove from heat and let sit, covered, about 10 minutes.
Serve topped with grated cheese, feta, or plain yogurt (optional).