Bulghur with Red Pepper and Peas

Bright, flavorful, and nutrient-packed, Bulghur with Red Pepper and Peas is a quick and wholesome recipe that’s perfect for a light meal or a hearty side dish. Featuring tender, nutty bulghur wheat infused with aromatic spices like cumin and paprika, this dish is elevated by the vibrant crunch of red bell peppers, the sweetness of peas, and a zesty finish of freshly squeezed lemon juice. Ready in just 30 minutes, it’s an easy one-pot recipe that beautifully balances texture and flavor. Garnished with fresh parsley and bursting with Mediterranean-inspired ingredients, this dish is not only delicious but also rich in fiber and plant-based goodness. Perfect for meal prep, vegetarian dinners, or a simple yet elegant addition to your table.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulghur wheat
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 medium red bell pepper
• 1 cup frozen peas
• 1 small yellow onion
• 2 cloves garlic
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley
• 4 lemon wedges

Directions

Step 1

Rinse the bulghur wheat under cold water, then drain and set aside.

Step 2

Dice the red bell pepper and finely chop the yellow onion and parsley. Mince the garlic cloves.

Step 3

In a medium saucepan, bring the vegetable broth to a boil.

Step 4

Once boiling, remove the saucepan from heat, stir in the bulghur wheat, cover, and let it sit for 15 minutes to absorb the liquid.

Step 5

While the bulghur wheat is resting, heat olive oil in a large skillet over medium heat.

Step 6

Add the chopped onion and cook for 2-3 minutes until softened.

Step 7

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 8

Add the diced red bell pepper to the skillet and cook for 5 minutes, stirring occasionally, until the pepper softens.

Step 9

Stir in the ground cumin, paprika, salt, and black pepper, and cook for 1 minute to toast the spices.

Step 10

Add the peas to the skillet and cook for another 2-3 minutes until heated through.

Step 11

Fluff the bulghur wheat with a fork and add it to the skillet with the vegetables. Mix well to combine.

Step 12

Taste and adjust seasoning as needed, adding more salt or pepper if desired.

Step 13

Remove from heat and garnish with freshly chopped parsley.

Step 14

Serve warm with lemon wedges on the side for squeezing over the dish.

Nutrition Facts

Serving size	1141.4 grams (1141.4g)

Amount per serving	% Daily Value*
Calories	860

Total Fat 34.60g	44%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 2337mg	102%
Total Carbohydrate 117.40g	43%
Dietary Fiber 30.60g	109%
Total Sugars 24.60g
Protein 27.90g	56%

Vitamin D 0IU	0%
Calcium 209mg	16%
Iron 10mg	58%
Potassium 1965mg	42%

*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: 34.9%

Protein: 12.5%

Carbs: 52.6%