Equipment
Ingredients
Base and Aromatics
- 30 ml olive oil, extra virgin
- 1 yellow onion, diced
- 3 garlic, minced
- 200 g coarse bulgur wheat
Vegetables and Liquids
- 400 g crushed tomatoes, canned
- 300 ml vegetable broth, hot
- 200 g fresh spinach, roughly chopped
Seasonings
- 2 g dried oregano
- 2 g smoked paprika
- 5 g kosher salt
- 2 g black pepper, freshly cracked
Cheese
- 100 g feta cheese, crumbled
- 150 g low-moisture mozzarella cheese, shredded
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 327 kcal
- Protein
- 15 g
- Carbohydrates
- 38 g
- Fat
- 14 g
- Fiber
- 7 g
- Sugar
- 5 g
- Sodium
- 1002 mg
- Saturated Fat
- 6 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 31 mg
- Potassium
- 668 mg
- Calcium
- 344 mg
- Iron
- 3.3 mg
- Magnesium
- 110 mg
- Phosphorus
- 345 mg
- Zinc
- 2.5 mg
- Vitamin A
- 264 mcg
- Vitamin C
- 19 mg
- Vitamin D
- 0.2 mcg
- Vitamin E
- 1.7 mg
- Vitamin K
- 168 mcg
- Vitamin B6
- 0.3 mg
- Vitamin B12
- 0.7 mcg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.35 mg
- Niacin
- 2.3 mg
- Folate
- 92 mcg
- Water
- 127 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat your oven to 190°C (375°F). Lightly grease a 9x13 inch baking dish.
Heat the olive oil in a large skillet over medium heat. Add the diced yellow onion and saute until softened and translucent, about 5 minutes.
Add the minced garlic and coarse bulgur wheat to the skillet. Toast the mixture, stirring frequently, until aromatic, about 2 minutes.
Pour in the crushed tomatoes, vegetable broth, dried oregano, smoked paprika, kosher salt, and black pepper. Bring the mixture to a gentle simmer.
Fold the fresh chopped spinach into the simmering liquid in handfuls, stirring continuously until the leaves are just wilted, about 2 minutes. Remove the skillet from the heat.
Stir the crumbled feta cheese evenly into the warm bulgur and vegetable mixture.
Transfer the entire mixture into your prepared baking dish, using a spatula to spread it into an even layer.
Sprinkle the shredded mozzarella evenly over the top of the casserole.
Bake uncovered in the preheated oven for 25 minutes, or until the bulgur is tender, the liquid is absorbed, and the cheese is golden and bubbling.
Remove from the oven and let the casserole rest for 10 minutes before serving. This allows the starches to set and makes portioning easier.
Chef's Notes
- Coarse bulgur is ideal for casseroles as it holds its shape and provides a meaty, satisfying chew. Fine bulgur will become mushy and compromise the texture of the dish.
- If using frozen spinach instead of fresh, ensure it is thoroughly thawed and squeezed completely dry in a clean kitchen towel to prevent a waterlogged casserole.
- For a crisper top crust, turn on your oven broiler for the final 2 to 3 minutes of baking, watching closely to prevent the cheese from burning.
Storage
Refrigerator: 4 days — Store in an airtight container. The bulgur may continue to absorb moisture, so a splash of water may be needed when reheating.
Freezer: 3 months — Freeze in individual portions. Thaw overnight in the refrigerator before reheating.
Reheating: Microwave covered on high for 2 to 3 minutes, or bake at 175 C (350 F) covered with foil until heated through.
Troubleshooting
Bulgur is crunchy or undercooked
Cause: Insufficient liquid or oven temperature was too low, preventing proper hydration
Fix: Pour 60ml of hot broth over the casserole, cover tightly with foil, and bake for an additional 10 to 15 minutes
Prevention: Ensure your oven is properly calibrated and do not reduce the broth quantity. Use coarse bulgur, not extra coarse.
Casserole is too watery
Cause: Spinach released excessive moisture or the casserole was not allowed to rest
Fix: Return to the oven uncovered for 5 to 10 minutes, then let rest for 15 minutes to allow starches to absorb the remaining liquid
Prevention: Wilt the spinach fully on the stove before baking and always allow the finished dish to rest before slicing.
Cultural Context
Bulgur wheat has been a staple in Middle Eastern and Mediterranean diets for millennia, prized for its quick cooking time and nutritional profile. Baking it in a casserole format marries these ancient grains with the beloved comfort-food tradition of a hearty gratin.
