Bulgur Risotto With Pumpkin Recipe

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Ingredients:

Serving

4 -6 tsp olive oil
1 1/2 inches cinnamon sticks
1 medium onion, chopped
1/2 lb pumpkin (peeled and diced
1/2 cup coarse cut bulgar wheat
1/2 tsp salt
3/4 cup water or 3/4 cup vegetable broth

Directions:

Place oil in a large heavy saucepan over medium high heat. When the oil is hot (not smoking), add the cinnamon and stir-fry for 10 seconds. Add the onions and cook for 2-3 minutes allowing the onions to color a bit around the edges.
Add the diced pumpkin, bulgur and salt. Stir-fry for 3 minutes. Add water or broth, stir and bring to a boil. Cover the pot with a lid and reduce to a low simmer and cook for 30 minutes. Lift the lid, cover the pot quickly with a clean dishcloth, return lid to pot. Remove from heat and let stand for 15 minutes.
Stir gently before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	100.01 Kcal (419 kJ)
Calories from fat	50.63 Kcal
		% Daily Value*
Total Fat	5.63g	9%
Sodium	293.24mg	12%
Potassium	232.95mg	5%
Total Carbs	10.58g	4%
Sugars	2.8g	11%
Dietary Fiber	2.6g	10%
Protein	2.02g	4%
Vitamin C	7mg	12%
Iron	0.6mg	3%
Calcium	22.9mg	2%

Amount Per 100 g
Calories	60.77 Kcal (254 kJ)
Calories from fat	30.76 Kcal
		% Daily Value*
Total Fat	3.42g	9%
Sodium	178.18mg	12%
Potassium	141.54mg	5%
Total Carbs	6.43g	4%
Sugars	1.7g	11%
Dietary Fiber	1.58g	10%
Protein	1.23g	4%
Vitamin C	4.3mg	12%
Iron	0.3mg	3%
Calcium	13.9mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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