• Prep Time:
  • Cooking Time:
  • Serves: 3 Servings

Eggplant and Fennel Pilaf of Bulgur And Rice

  • Recipe Submitted by on

Category: Grains, Rice

 Ingredients List

  • ----------------------------------EGGPLANT----------------------------------
  • 4 c Eggplant chunks;
  • -approximately
  • 1 ts Asian five spice powder;
  • -preferably Thai spice blend
  • 1 ts Light sesame oil
  • 1 ts Gomasio; or a blend of
  • -sesame seeds and coarse
  • -salt


1 sm Fennel bulb; trimmed and
2 tb Chopped fresh basil
Freshly ground pepper
Olive oil spray

1 c Chopped onion
1 ts Olive oil
1/2 c Red bell pepper strips
Freshly ground pepper
1/2 c Cracked wheat bulgur
1/2 c Instant white rice; or
16 oz Low sodium vegetable broth
1/4 ts Better than bouillon
-vegetable soup base; or
-flavor enhancer

1/2 ts Butter BudsĀ®; sprinkles
1/2 c Chopped fresh cilantro; more
-or less
3 Lemon wedges; garnish

Preheat oven to 350F.

EGGPLANT: Cut eggplant into large dice and toss with 5-spice, oil and
gomasio. Spread on a sprayed non-stick cookie sheet.

FENNEL: Trim and core the fennel bulb. Remove tough outer layers if
necessary. Toss with basil, pepper and a little olive oil mist. Place in a
non-stick oven pan that will fit in your oven along side the cookie sheet.

Bake both at 350F for 15 minutes. Fennel should now be aromatic and soft.
Remove from oven and let cool. Continue to bake the eggplant for another 25
to 10 minutes or until lightly brown. Remove to cool.

While vegetable are cooking, heat oil in a large skillet or wok. Saute the
onion until soft. Add the red pepper strips, season with pepper; saute
until peppers are softened and onions are lightly browned.

Pan roast the grains: Clear a space in the middle of the pan and add the
bulgur and rice. Stir to 'toast' the grains, incorporating the onion
mixture after about 2 minutes. Add the broth and the bouillon-flavor
enhancer. Stir well. Bring to a boil. Reduce heat, cover and simmer for 10
minutes. Stir and add the roasted vegetables. Simmer until most of the
liquid has been absorbed by the grains; about 15-20 minutes. Add the butter
buds and cilantro; warm through. Serve with lemon wedges and offer gomasio.

[PER SERVING: 258 cals, 4g total fat (12%cff); 63g carbs; 10g fiber; 367mg

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