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Zucchini With Bulgur

Zucchini With Bulgur 6.000
Sep 15, 2010

This tasty, filling summer dish can be served as a vegetarian main course, an appetizer or a light lunch.

Coarsely ground bulgur is available at Middle Eastern markets and some health food/organic stores.


Servings: 6 - 8
Ingredients
  • For the sauce
  • 2 cups regular or low-fat plain yogurt
  • 2 or 3 medium cloves garlic, minced
  • Sea salt
  • For the zucchini and bulgur
  • 5 medium zucchini, rinsed (about 2 1/4 pounds)
  • 1/3 cup extra-virgin olive oil
  • 2 medium onion, coarsely chopped
  • 4 or 5 medium cloves garlic, finely chopped
  • 2 cubanelle peppers, stemmed, seeded and coarsely chopped
  • 1 cup canned diced tomatoes, drained
  • 2 teaspoons tomato paste
  • Sea salt
  • Freshly ground black pepper
  • 1/2 cup coarsely ground bulgur (see headnote)
  • 1 1/2 cups warm water
  • 1 tablespoon finely chopped flat-leaf parsley, for garnish
  • 1 tablespoon finely chopped dill, for garnish
  • 1 tablespoon finely chopped mint, for garnish

Directions

For the sauce: Combine the yogurt, garlic (to taste) and salt in a small bowl; mix well. Cover and refrigerate until ready to use.

For the zucchini and bulgur: Use a vegetable peeler to make long shallow stripes on each zucchini, then cut the vegetables lengthwise into 4 equal pieces. Cut each piece crosswise into 1 1/2- to 2-inch pieces.

Heat the oil in a large saucepan over medium heat. Add the onions, garlic (to taste) and peppers; stir to coat evenly, then cook for 5 or 6 minutes, stirring constantly, just until crisp-tender. Add the tomatoes and tomato paste and mix to incorporate, then season with salt and pepper to taste. Cook for 5 minutes, stirring, then remove from the heat.

Arrange half of the zucchini pieces in a large skillet, skin sides down. Pour half of the onion-tomato mixture evenly over them and then top with the remaining zucchini pieces, also placed skin sides down. Cover with the remaining onion-tomato mixture.

Sprinkle the bulgur evenly over the top, then add the warm water. Bring to a boil over medium-high heat, then reduce the heat to medium-low, cover and cook undisturbed for 20 minutes. Remove from the heat and cool (covered) for 30 minutes so the bulgur can absorb the liquid.

 

Transfer to a serving platter. Sprinkle with the parsley, dill and mint. Serve with the yogurt sauce passed at the table.


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Recipe Source

Adapted from "The Turkish Cookbook," by Nur Ilkin and Sheilah Kaufman (Interlink, 2010).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving (based on 8, using low-fat yogurt): 190


% Daily Values*

Total Fat: 10g 15%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 150mg 6%

Total Carbohydrates: 21g 7%

Dietary Fiber: 4g 16%

Sugar: 9g

Protein: 7g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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