Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Dry bulgur | 280 g | Sweet · Cooling |
 Tomato, diced | 220 g | Sour, Sweet · Heating |
 Fresh parsley | 22 g | Pungent, Bitter · Heating |
 Fresh mint | 16 g | Pungent, Sweet · Cooling |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the dry bulgur until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the diced tomato, fresh parsley, fresh mint and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Mediterranean bulgur pilaf adaptation)
Bulgur Tomato Herb Pilaf is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Bulgur Tomato Herb Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (330g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 294 kcal |
| Protein | 2.9 g | 9.5 g |
| Total Carbohydrates | 17.1 g | 56.5 g |
| Dietary Fiber | 3.0 g | 10.0 g |
| Total Sugars | 0.5 g | 1.8 g |
| Total Fat | 1.7 g | 5.5 g |
| Calcium | 18.2 mg | 60.3 mg |
| Iron | 0.89 mg | 2.94 mg |
| Magnesium | 39.7 mg | 131.5 mg |
| Phosphorus | 70.5 mg | 233.1 mg |
| Potassium | 146 mg | 484 mg |
| Sodium | 155 mg | 512 mg |
| Zinc | 0.48 mg | 1.60 mg |
| Copper | 0.09 mg | 0.31 mg |
| Manganese | 0.69 mg | 2.28 mg |
| Selenium | 0.5 µg | 1.7 µg |
| Vitamin C | 4.9 mg | 16.2 mg |
| Vitamin A (RAE) | 16.7 µg | 55.2 µg |
| Vitamin E | 0.35 mg | 1.16 mg |
| Vitamin K | 29.8 µg | 98.5 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.23 mg | 4.08 mg |
| Vitamin B6 | 0.09 mg | 0.30 mg |
| Folate (DFE) | 12.1 µg | 40.1 µg |
| Choline | 7.3 mg | 24.3 mg |
