Bulgur and Pumpkin Pilaf

Elevate your side dish game with this hearty and aromatic Bulgur and Pumpkin Pilaf, a fusion of nutty bulgur wheat, tender roasted pumpkin, and warm, earthy spices like cinnamon and cumin. This nutrient-packed recipe comes together in just 40 minutes and is the perfect blend of sweet, savory, and comforting flavors. Roasting the pumpkin caramelizes its natural sweetness, while sautéed onions and garlic infuse the pilaf with rich depth. Topped with fresh parsley and optional toasted pumpkin seeds for a delightful crunch, this dish is ideal as a wholesome vegetarian main or a stunning side for your favorite fall-inspired meals. Whether you’re meal prepping or hosting a cozy dinner, this pumpkin pilaf is sure to impress!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups pumpkin
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 medium yellow onion
• 2 cloves garlic cloves
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground cumin
• 2 cups vegetable broth
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley
• 2 tablespoons toasted pumpkin seeds (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel and dice the pumpkin into 1/2-inch cubes. Toss the pumpkin cubes with 1 tablespoon of olive oil, a pinch of salt, and a sprinkle of black pepper. Spread them in a single layer on a baking sheet and roast in the oven for 20 minutes, stirring once halfway, until tender and caramelized.

Step 3

While the pumpkin roasts, finely chop the onion and mince the garlic cloves.

Step 4

In a large skillet or saucepan, heat the remaining 1 tablespoon of olive oil and 1 tablespoon of butter over medium heat.

Step 5

Add the chopped onion to the skillet and sauté for 3-4 minutes until softened and translucent.

Step 6

Stir in the garlic, ground cinnamon, and ground cumin. Cook for an additional minute, stirring frequently to release the spices’ aroma.

Step 7

Add the bulgur wheat to the skillet and stir to coat it in the onion and spice mixture.

Step 8

Pour in the vegetable broth, add 1 teaspoon of salt and 1/4 teaspoon of black pepper, and bring the mixture to a boil.

Step 9

Reduce the heat to low, cover the skillet with a lid, and simmer for 10 minutes, or until the bulgur has absorbed all the liquid and is tender. Remove from heat and let it sit, covered, for 5 more minutes.

Step 10

Once the roasted pumpkin is ready, gently fold it into the cooked bulgur mixture.

Step 11

Finely chop the fresh parsley and sprinkle it over the pilaf. Stir gently to combine.

Step 12

Taste and adjust the seasoning with additional salt and pepper, if needed.

Step 13

Garnish with toasted pumpkin seeds for added crunch, if desired, and serve warm.

Nutrition Facts

Serving size	1314.8 grams (1314.8g)

Amount per serving	% Daily Value*
Calories	1421

Total Fat 53.40g	68%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 4.40g
Cholesterol 33mg	11%
Sodium 3603mg	157%
Total Carbohydrate 215.50g	78%
Dietary Fiber 45.40g	162%
Total Sugars 26.10g
Protein 41.20g	82%

Vitamin D 2IU	11%
Calcium 310mg	24%
Iron 14mg	76%
Potassium 3606mg	77%

*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: 31.9%

Protein: 10.9%

Carbs: 57.2%