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Zucchini boats make the perfect veggies for this easy plant-based vegan recipe. Filled with a light bulgur stuffing. This is perfect oil-free summer recipe.
What is Bulgur Wheat?
Bulgur wheat, also know as cracked wheat, comes from whole grain wheat kernels. The kernels are parboiled and dried before packaged for use. This parboiling helps speed up the cooking later for you. Unlike traditional wheat berries, which can take 45 minutes to cook, bulgur cooks in just 5 minutes. Bulgur is a whole grain, and it is a healthy part of a whole foods, plant-based vegan diet.
Is Bulgur Gluten-Free?
Bulgur is a member of the wheat family. Therefor, it is not gluten-free. If you are Celiac or avoiding gluten, you can substitute bulgur in your plant-based recipes with quinoa, fonio, or amaranth.
Where does Bulgur Come From?
Bulgur traditionally comes from the Middle East, where it has been used in recipes for 4,000 years. It’s most well-known as the grain used to make tabbouleh. Nowadays, you can find bulgur in the grain section of most grocery stores. Or, you can buy it online.
How do you Cook Bulgur?
Most bulgur doesn’t require cooking. Rather, it just needs to soak in hot water.
- For every 1 cup of bulgur, you need 2 cups of liquid.
- Boil the liquid (either on the stove, in the microwave, or using a tea kettle).
- Pour the liquid over the bulgur and let soak 5 minutes.
- Fluff with a fork.
- Enjoy!
Bulgur can be different so always check the package instructions on cooking times.
Watch this Cooking Video to Learn How to Cook Bulgur:
Chef Katie’s Oil-Free Plant-Based Cooking Tips:
Hot Water Kettle: A hot water kettle is great for something like soaking bulgur. Simply turn on your kettle. Place the bulgur in a heat-safe container. When your water is boiling, pour enough over to cover the bulgur by 1 inch. You can prepare the remining ingredients while the bulgur soaks.
Gluten-Free Tip: Bulguris a cracked wheat, which means it contains gluten. If you’re avoiding gluten, you can swap out the bulgur for a gluten-free grain like quinoa, short grain brown rice, or millet. 1/4 cup of raw grain equals about ½ cup cooked grains. For a grain-free version, you can use Cauliflower Rice.
Want extra Plant-Based Protein?Add in 1 cup of cooked brown lentils or crumbled tempeh to the filling.
Watch to Learn More:
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Medium | Servings: 4 | Ready In: 70 minutes | Yield: 8 zucchini
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Bulgur Stuffed Zucchini Boats – Oil-Free Plant-Based Recipe
Zucchini boats make the perfect veggies for this easy plant-based vegan recipe. Filled with a light bulgur stuffing. This is perfect oil-free summer recipe.
Course Dinner, Entree
Cuisine American, Italian, Mediterranean, Plant-Based, Summer, Vegan, Vegetarian
Keyword bulgur, Farmer’s Market, fat-free, fresh, hclf, healthy, high carb, low fat, light, oil-free, plant-based, simple, summer, vegan, wfpb, whole food, whole foods diet, whole grain, zucchini
Total Time 1 hour hour 10 minutes minutes
Servings 4
Calories 100kcal
Ingredients
- 8 small zucchini
- 1/4 cup bulgur cracked wheat
- 1 small onion diced
- 1/4 teaspoon red chili flake
- 1/2 teaspoon anise seed aka fennel seed
- 1 teaspoon dried thyme
- 3 cloves garlic minced
- 3 Roma plum tomatoes seeded and diced
- 1 tablespoons fresh basil chopped
- 2 tablespoons capers¼ teaspoon salt
- 1/8 teaspoon ground black pepper
Instructions
Preheat oven to 350 F
To soak the Bulgur: Place the bulgur in a heat-safe container. Bring 1 cup of water to a boil. Pour over the bulgur enough to cover it by 1 inch. Let soak 10 minutes. After 10 minutes, fluff with a fork.
To prepare the Zucchini Boats: Trim off the stalk at the tip of the zucchini.
Cut the top 1/4-inch off the zucchini, lengthwise. Save the zucchini tops for later in the recipe.
Use a spoon to scrape out the insides of the zucchini boats into a bowl. Leave about 1/4-inch around the edge.
Place scooped out zucchini boats in a pan big enough to hold them. I usually use a 9×13 baking dish.
To make the Bulgur Stuffing: In a medium sauté pan, combine the onion, red chili flake, anise seed, and dried thyme. Cover and cook over medium heat, just until brown, 5-7 minutes.
Meanwhile, dice the reserved zucchini “tops” and the scraped out insides.
When the onion has started to turn golden on the edges, it is ready. You should smell the anise, red chile, and thyme. Add the zucchini, stir, and cook another 3-5 minutes, until soft.
Once the zucchini has softened, add the bulgur and soaking liquid. Also add the minced garlic. Turn the heat up to medium-high and cook until the liquid evaporates, just 3-5 minutes.
Prepare the remaining ingredients: Seed and dice the tomatoes. Roughly chop the capers and basil.
When the bulgur mixture is done cooking, remove from the heat. Add the diced tomatoes, capers, basil, salt, and pepper. Stir well to combine. Taste and adjust seasoning.
To stuff and bake the Zucchini Boats: Fill each of the zucchini boats with the bulgur mixture. Cover with foil and bake at 350F for 45-50 minutes. Zucchini are ready when you can easily slide a knife in and out.
Serve warm or at room temperature.
Notes
Medium | Servings: 4 | Ready In: 70 minutes | Yield: 8 zucchini
Nutrition Info:
| Nutrition Facts | |
|---|---|
| Servings4.0 | |
| Amount Per Serving | |
| calories100 | |
| % Daily Value * | |
| Total Fat1g | 2% |
| Saturated Fat0g | 1% |
| Monounsaturated Fat0g | |
| Polyunsaturated Fat0g | |
| Trans Fat0g | |
| Cholesterol0mg | 0% |
| Sodium342mg | 14% |
| Potassium890mg | 25% |
| Total Carbohydrate21g | 7% |
| Dietary Fiber5g | 20% |
| Sugars10g | |
| Protein5g | 10% |
| Vitamin A | 41% |
| Vitamin C | 63% |
| Calcium | 53% |
| Iron | 7% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
Shopping and Gear List
- Duru Fine Bulgur, 1000g, 2.2lb
- Napoleon Nonpareil Capers, 8 Ounce
- Frontier Natural Products Anise Seed, Og, Whole, 1.50 Ounce
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