Today I’m sharing bulgur with fava beans, coriander and garlic, or bulgur ou foul.
I’ve talked extensively about bulgur used in Syrian cooking before. Especially in Homs, it’s almost always served next to stews to sop up sauce. It’s hearty, nutritious and delicious, making it a perfect accompaniment to any meal. it’s made from durum wheat which is par-boiled, dried, de-branned then ground to desired coarseness. The finer variety is used in tabbouleh and kibbeh, while the coarser variety is used as side dishes and used in pilafs.
Bulgur with fava/broad beans is one of my favorite pilafs. The earthiness from the beans is contrasted with the bright fried garlic and fresh coriander. The bulgur adds a nutty element that makes it all so incredibly tasty. This is a great dish to prepare when fava beans are in season in the summer, but frozen beans also work really well.
Fava beans have loads of health benefits. They’re packed with nutrients, help the immune system and are beneficial for bone and heart health. Combine that with the fiber and protein-rich bulgur, and you got yourself an A+ meal.
The best part about this meal? It uses 8 ingredients AND it comes together super quickly: less than 45 minutes if using fresh beans and 30 minutes if using frozen. Healthy and delicious? Sign me up!
I hope you give this recipe a try! If you do, don’t forget to put it in the comments and tag #omayahcooks and @omayahatatssi on Instagram! I love to see your creations!
Bulgur with Fava Beans, Coriander and Garlic (Bulgur ou Foul)
Hearty fava beans are cooked with bulgur to make a nutrient-packed meal great for any time of day. The brightness from fried garlic and fresh coriander contrast the earthy beans perfectly. I make mine vegetarian, but feel free to add beef or lamb.
Prep time: 15 minutes
Cook time: 45 minutes
1 lb fava/broad beans (fresh or frozen)
1 c coarse bulgur
5 Tbsp vegetable oil
3 c chicken broth
6 cloves garlic, minced
1 bunch fresh coriander, chopped
2 tsp kosher salt, plus more to to taste
1/2 tsp black pepper
- If using fresh fava beans, remove from the pods. Snap one end and peel it down until the "string" comes out. Open to reveal the pods. Set the broth in a medium pot over high heat. Once it comes to a boil, add the fava bean pods and simmer until soft, about 20 minutes. If using frozen, skip this step and move onto the next.
- Set 3 tbsp oil in a small saucepan over medium heat. Add the garlic and cook, stirring constantly, until beginning to brown, about 4 minutes. Remove from heat and immediately add chopped coriander. Set aside.
- Add the remiaining oil and bulgur to a medium pot over high heat. Cook, stirring constantly until translucent, about 5 minutes. Add fava beans, 2 c of chicken stock, salt and pepper. Bring to a boil, reduce to low, cover and cook until tender, about 20 minutes. Add more stock if necessary.
- Once the bulgur is cooked through, remove from heat and add the coriander garlic mixture. Mix gently, adjust seasoning and serve immediately.