Bulgar Pilavi Cracked Wheat Pilaf

Elevate your side dish game with this hearty and flavorful Bulgur Pilavi, a classic cracked wheat pilaf that’s a staple in Turkish cuisine. This recipe combines nutty, medium-coarse bulgur wheat with a medley of vibrant ingredients like sautéed onions, green bell peppers, and ripe tomatoes, all infused with the rich flavors of olive oil, butter, and tomato paste. Simmered in hot water or vegetable broth with a hint of red pepper flakes for optional heat, this one-pot dish is not only wholesome and satisfying but also incredibly quick and easy to prepare—ready in just 30 minutes. Perfect as a savory side to grilled meats or vegetables, or as a vegetarian main, this pilaf is finished with a sprinkle of fresh parsley for a pop of color and freshness. A nutritious, fiber-packed dish that’s both comforting and versatile, Bulgur Pilavi is sure to become a family favorite.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium-coarse grain)
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped or grated
• 1 tablespoon tomato paste
• 1 small green bell pepper, finely chopped
• 2 cups hot water or vegetable broth
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil and butter in a medium-sized pot over medium heat.

Step 2

Add the finely chopped onion and sauté for 3-4 minutes, until it becomes translucent.

Step 3

Stir in the chopped green bell pepper and cook for another 2 minutes.

Step 4

Add the grated or finely chopped tomato and tomato paste, then cook for 3-4 minutes to allow the flavors to meld.

Step 5

Stir in the bulgur wheat, making sure to coat it well with the tomato mixture.

Step 6

Slowly pour in the hot water or vegetable broth. Add the salt, black pepper, and red pepper flakes, if using.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the pot with a lid, and let it simmer for 10-12 minutes, or until the bulgur has absorbed the liquid and is tender.

Step 8

Remove from heat and let the pilaf rest, covered, for 5 minutes.

Step 9

Fluff the pilaf with a fork before serving. Garnish with chopped fresh parsley if desired.

Nutrition Facts

Serving size	1065.8 grams (1065.8g)

Amount per serving	% Daily Value*
Calories	1141

Total Fat 42.80g	55%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 3.00g
Cholesterol 33mg	11%
Sodium 2495mg	108%
Total Carbohydrate 174.90g	64%
Dietary Fiber 42.40g	151%
Total Sugars 12.80g
Protein 28.80g	58%

Vitamin D 2IU	11%
Calcium 145mg	11%
Iron 8mg	42%
Potassium 1662mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.1%

Protein: 9.6%

Carbs: 58.3%