Exotic mushroom bulgur wheat

Ingredients

• 250 gbulgur wheat
• 1 tbspolive oil
• 1 tspsalt
• 500 mlwater
• 3 tbspolive oil
• 150 g (1 large)onion, finely chopped
• 400 gmixed mushrooms, roughly chopped
• 3 large clovesgarlic, finely chopped
• 2 tbsptoasted pine nuts

Instructions

1. 1

   Cook the bulgur

   Cook the bulgur according to the packet instructions, or dry-fry it in a frying pan over medium-high heat for about 3 minutes, stirring so it toasts evenly. Add the 500 ml water, 1 tbsp olive oil and 1 tsp salt, then stir to combine. Cook until the liquid has evaporated, about 7 minutes. Fluff the grains with a fork, cover and set aside.

2. 2

   Cook the mushrooms

   Heat 3 tbsp olive oil in a large frying pan and cook the onion for about 3 minutes, until translucent. Add the garlic and fry for about 30 seconds. Stir in the chopped mushrooms to coat them in the onion mixture, then cook until their moisture has evaporated and they have turned golden. Set aside.

3. 3

   Reheat if needed

   If prepared in advance, reheat the bulgur in the microwave. Stir extra olive oil or avocado oil through the bulgur, and do the same with the mushroom mixture.

4. 4

   Assemble and serve

   Stir the mushrooms through the bulgur and add the pine nuts. Check the seasoning, then serve as it is or with grilled halloumi and rocket.

What is mushroom bulgur?

Bulgur is cracked wheat that is commonly used in Middle Eastern and Mediterranean cooking. Here, its firm, nutty grains are paired with mushrooms for a simple dish with a savoury, earthy flavour.

Toasting the bulgur before adding water gives it extra nuttiness, while browning the mushrooms concentrates their flavour. Pine nuts add a crisp finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 560 calories, 11g protein, 57g carbs, 16g fat.

Most of the carbohydrates come from the bulgur, while the olive oil and pine nuts provide most of the fat. Bulgur, mushrooms and pine nuts contribute protein, though this remains a grain-and-vegetable-centred dish. Serve it with rocket and grilled halloumi, as suggested, for a more substantial plate.

Toast the bulgur

Dry toast: Stir the bulgur over medium-high heat for about 3 minutes so the grains toast evenly and develop a nutty aroma.

Packet method: The recipe also allows you to cook the bulgur according to its packet instructions, then set it aside ready to combine.

Brown the mushrooms

Room to cook: Use a large frying pan and stir the mushrooms through the onion mixture. Let their moisture cook away so they can turn golden rather than remain wet.

Garlic timing: Add the garlic after the onion has cooked for about 3 minutes, and fry it for about 30 seconds before adding the mushrooms.

Check the grain texture

Liquid: The bulgur is ready when it has absorbed or released all the cooking liquid; the method gives about 7 minutes as a guide.

Finish: Fluff the grains with a fork and keep them covered until assembly. This helps keep them ready to mix with the mushroom mixture.

Season and finish

Pine nuts: Stir them in at the end so their toasted flavour and texture remain noticeable.

Final check: Taste before serving and adjust the seasoning if needed. The recipe suggests grilled halloumi and rocket as optional accompaniments.

Make-ahead timing

Separate components: The bulgur and mushroom mixture can each be set aside until assembly. If you make them in advance, reheat them in the microwave as directed.

Oil: The method suggests stirring extra olive oil through the bulgur, or using avocado oil instead, and doing the same for the mushroom mixture.

Recipe notes & tips

• Stir the bulgur continuously while dry-toasting it so the grains colour evenly.
• Keep the onion moving as it cooks so it turns translucent without catching.
• Wait for the mushrooms’ moisture to evaporate before taking them off the heat.
• Fluff the cooked bulgur with a fork rather than stirring it heavily.
• Taste the assembled dish before adding more salt.
• Add the pine nuts just before serving to preserve their texture.

Variations

• Add halloumi: Serve with grilled halloumi for a more substantial meal.
• Add rocket: Put rocket on the side or fold it in just before serving.
• Change the mushrooms: Use a different mix of mushrooms while keeping the total amount at 400 g.
• Use avocado oil: Follow the recipe’s suggestion to use avocado oil in place of extra olive oil.
• Add black pepper: Grind some over the finished dish for a peppery note.

Common mistakes to avoid

• Uneven toasting: Stir the bulgur regularly during its 3-minute dry fry.
• Wet mushrooms: Keep cooking until their moisture has evaporated and they begin to turn golden.
• Burnt garlic: Add it after the onion and fry for only about 30 seconds before adding the mushrooms.
• Soggy bulgur: Cook until the liquid has evaporated, then fluff the grains with a fork.
• Over-seasoning: Check the flavour at the end before adding more salt.

How to store

Cool and refrigerate the bulgur and mushroom mixture in separate airtight containers, and eat within 3 days. Reheat until piping hot in the microwave, then combine and add the pine nuts; the recipe suggests stirring in a little extra oil when reheating.

Frequently asked questions