Bulghur Pilav

Warm, hearty, and packed with Mediterranean flavors, Bulghur Pilav is the perfect side dish or light vegetarian meal. Made with nutty, medium-coarse bulghur wheat, this comforting recipe is elevated by the rich flavors of sautéed onions, sweet green bell peppers, and ripe tomatoes, all enhanced by a touch of tomato paste for depth. Slow-simmered in savory chicken or vegetable broth with a hint of optional red pepper flakes for spice, this dish is a foolproof way to bring wholesome, rustic cooking to your table. Quick to make—ready in just 30 minutes—it pairs effortlessly with grilled meats or roasted vegetables, but also shines on its own, garnished with fresh parsley for a burst of color and freshness. Perfect for busy weeknights or casual gatherings, this one-pot recipe will quickly become a family favorite.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulghur wheat (medium-coarse)
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 medium onion, finely chopped
• 1 medium green bell pepper, diced
• 1 large tomato, finely diced or grated
• 1 tablespoon tomato paste
• 2 cups chicken or vegetable broth
• 1 teaspoon salt
• 0.25 teaspoons black pepper
• 0.25 teaspoons red pepper flakes (optional)
• 2 tablespoons fresh parsley, chopped (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 cook for 3-4 minutes until translucent, stirring occasionally.

Step 3

Stir in the diced green bell pepper and cook for another 2-3 minutes until softened.

Step 4

Add the diced or grated tomato and tomato paste. Stir everything together and let it cook for 2-3 minutes to release the tomato's flavor.

Step 5

Pour the bulghur wheat into the pot and lightly toast it for 1-2 minutes, stirring frequently.

Step 6

Add the chicken or vegetable broth, salt, black pepper, and red pepper flakes (if using). Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and cover the pot with a tight-fitting lid.

Step 8

Let the bulghur simmer for about 15 minutes, or until all the liquid is absorbed and the bulghur is tender.

Step 9

Once cooked, remove the pot from the heat and let it sit, covered, for 5 minutes to steam.

Step 10

Fluff the bulghur with a fork, garnish with freshly chopped parsley, and serve warm.

Nutrition Facts

Serving size	1158.4 grams (1158.4g)

Amount per serving	% Daily Value*
Calories	1187

Total Fat 43.90g	56%
Saturated Fat 11.40g	57%
Polyunsaturated Fat 3.00g
Cholesterol 33mg	11%
Sodium 4216mg	183%
Total Carbohydrate 180.80g	66%
Dietary Fiber 43.60g	156%
Total Sugars 16.20g
Protein 32.50g	65%

Vitamin D 2IU	11%
Calcium 160mg	12%
Iron 7mg	41%
Potassium 1888mg	40%

*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: 31.7%

Protein: 10.4%

Carbs: 57.9%