Bulgur Pilaf

Elevate your side dish game with this wholesome and flavorful Bulgur Pilaf, a comforting recipe that combines the nutty taste of bulgur wheat with the vibrant flavors of sautéed onion, garlic, and sweet bell pepper. Infused with savory tomato paste, diced tomatoes, and a hint of cumin for warm, aromatic notes, this one-pot dish is simmered in your choice of chicken or vegetable broth for a deliciously hearty texture. Finished with a sprinkle of fresh parsley, this quick and easy recipe comes together in just 35 minutes and serves as the perfect companion to grilled meats or roasted veggies. Not only is it packed with nutrients, but its versatility makes it an ideal addition to your weekly meal rotation.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 2 cloves, minced garlic
• 1 medium, diced bell pepper
• 1 tablespoon tomato paste
• 1 cup diced tomatoes
• 2 cups chicken or vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon cumin
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Begin by preparing all your ingredients. Finely chop the onion, mince the garlic, dice the bell pepper, and chop the parsley.

Step 2

In a medium saucepan, heat the olive oil over medium heat.

Step 3

Add the chopped onion to the saucepan and sauté for 4-5 minutes until it becomes translucent and soft, stirring occasionally.

Step 4

Stir in the minced garlic and diced bell pepper and cook for another 2 minutes until fragrant.

Step 5

Add the tomato paste to the pan and stir well to coat the vegetables, cooking for 1 more minute.

Step 6

Mix in the diced tomatoes and cook for an additional 2 minutes, allowing the mixture to thicken slightly.

Step 7

Add the bulgur wheat to the saucepan and stir until it is well combined with the vegetables and coated in the tomato paste.

Step 8

Pour in the chicken or vegetable broth, and stir in the salt, black pepper, and cumin. Bring the mixture to a simmer.

Step 9

Once simmering, reduce the heat to low, cover the saucepan, and let it cook for 15-20 minutes or until the bulgur is tender and has absorbed the liquid.

Step 10

Remove the saucepan from the heat and let the pilaf sit for 5 minutes, still covered.

Step 11

After 5 minutes, fluff the bulgur pilaf with a fork and stir in the chopped fresh parsley.

Step 12

Serve warm and enjoy your nutritious and delicious bulgur pilaf.

Nutrition Facts

Serving size	1238.3 grams (1238.3g)

Amount per serving	% Daily Value*
Calories	1067

Total Fat 32.90g	42%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4413mg	192%
Total Carbohydrate 176.50g	64%
Dietary Fiber 43.60g	156%
Total Sugars 20.20g
Protein 32.10g	64%

Vitamin D 0IU	0%
Calcium 252mg	19%
Iron 9mg	51%
Potassium 2047mg	44%

*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: 26.2%

Protein: 11.4%

Carbs: 62.5%