Recipe: Mushroom Bulgar Pilaf

For National Cancer Survivor Month, our oncology dieticians at the John Theurer Cancer Center shared this healthy and flavorful recipe. 

Living a healthy lifestyle after cancer is key for survivorship and reducing cancer recurrence. Research shows that eating a plant-based diet, being physically active, maintaining a healthy weight, and limiting alcohol, red and processed meat, and sugar-sweetened beverages reduce your cancer risk.

Tasty and satisfying, add this mushroom bulgur pilaf recipe to your weekly routine to jumpstart a more plant-based diet. 

Ingredients:

2 tablespoons olive oil                     

½ cup chopped celery  

½ cup finely chopped carrots

1 medium onion, chopped

1 cup fresh mushrooms, slices

1 cup bulgur

1 teaspoon dill

1 teaspoon oregano

½ teaspoon salt

½ teaspoon pepper

2 cups chicken broth

½ cup chopped parsley

Serves: 4
Serving size: 1/4 recipe
Total time: 45 minutes

Preparation:

1. Heat oil in a large skillet over medium heat.
2. Add onion, celery, and carrots. Cook, stirring often, until golden brown, about 10 – 12 minutes.
3. Add the mushrooms and sauté for another five minutes.
4. Add the bulgur and toss until golden.
5. Add seasoning and broth.
6. Cover and simmer gently for about 15 minutes. 
7. Remove from the heat and let it sit, covered, for another five minutes.
8. Garnish with parsley.

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center
• Check out our dedicated survivorship class, Moving Forward: Eat Well, Live Well.
• For more research-based information on healthy eating, including recipes, food facts, and interesting articles, go to Healthy Eating - American Institute for Cancer Research and Eat Healthy and Get Active.