Mushroom & Green Bean Bulgur Risotto

Mushroom & Green Bean Bulgur Risotto is my twist on the Italian classic that uses Swiss cheese and Bulgur instead of Parmesan and Rice. Maybe we should call this a “Bulgotto”?

What is Bulgur?

A cereal grain that’s made from wheat, and quite popular in middle-eastern cuisines.

Why Bulgur for a rice dish? 

1. Better nutrient profile: For the same 1 cup quantity of rice, Bulgur as 50 less calories. Moreover, just 75% of the carbs, and 2x the amount of fiber.
2. BULK!
   You can have even more quantity in the same recipe by just making the sub. This again is because it has a less carbs and calories.

How does this dish taste?

Just like what you’d expect a risotto to. Creamy, Cheesy and delicious!

Mushroom & Green Bean Bulgur Risotto

Print recipe Pin Recipe

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time30 minutes mins

Servings: 2 cups

Calories: 179kcal

Course: Main Course

Cuisine: Italian

Mushroom & Green Bean Bulgur Risotto is my twist on the Italian classic that uses Swiss cheese and Bulgur instead of Parmesan and Rice. Maybe we should call this a "Bulgotto"?

Ingredients

• ½ tsp Olive Oil
• 6 Tbsp Onion, Chopped, 60g
• 1½ tsp Garlic, Minced, 1-2 cloves
• 1 cup Mushroom, Sliced, 70g
• ⅛ tsp Salt
• ¼ tsp Black Pepper
• ½ cup Green Beans, Chopped, 40g
• 1¼ cups Bulgar, Cooked, 230g
• 1 cup Vegetable Broth, Low Sodium, 240ml
• ¼ cup Green Onion, Chopped greens only, 15g
• 3 Tbsp Swiss Cheese, Shredded

Instructions

• Heat oil in a large pot over medium, and fry onions and garlic for about 3 minutes until translucent.
• Add in mushrooms and cook for 5 minutes until tender. Season with salt and pepper and stir periodically to prevent vegetables from sticking to the pot.
• In a separate pan, boil green beans on medium heat for about 7 minutes until almost cooked.
• Transfer beans to pot, fold, and cook together for a minute.
• Add bulgur and broth and fold to get a uniform mix.
• Cover and let cook 5-7 minutes, stirring occasionally, until liquid is almost all absorbed.
• Remove from heat, add cheese, and mix well until cheese has melted.
• Garnish with green onions and serve hot!

Notes

• To cook bulgur:
  • Combine ½ cup dry medium-grind bulgur with ¾ cup water and a pinch of salt in a saucepan.
  • Bring to simmer, cover, and cook 12 minutes until tender.
  • Remove from heat, let stand for 10 minutes while covered, and fluff with a fork.

Nutrition:

• Servings: 2 cups | Serving size: 1 cup
• Calories: 179kcal
• Fat: 4.45g | Saturated fat: 2.05g
• Carbohydrates: 28.5g | Fiber: 6.6g | Sugar: 2.5g
• Protein: 9g