Bulgur Rice Pilaf

Elevate your side dish game with this hearty and flavorful Bulgur Rice Pilaf, a wholesome Mediterranean-inspired recipe that’s as nutritious as it is delicious. Made with nutty medium-coarse bulgur wheat, sautéed onions, garlic, and carrots, and infused with the richness of tomato paste, cumin, and vegetable broth, this dish is a perfect marriage of taste and texture. Ready in just 35 minutes, this one-pot wonder is ideal for weeknight dinners or meal prep, offering a fluffy, tender base that pairs beautifully with grilled meats, roasted vegetables, or fresh salads. Topped with vibrant parsley and a squeeze of lemon, this savory pilaf is an easy, healthy alternative to traditional rice pilaf that’s sure to become a family favorite. Perfect for vegetarian and Mediterranean diet enthusiasts!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium-coarse)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, finely diced
• 1 tablespoon tomato paste
• 2 cups vegetable broth (or chicken broth)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground cumin
• 2 tablespoons fresh parsley, chopped
• 4 pieces lemon wedges (optional, for serving)

Directions

Step 1

Rinse the bulgur wheat in cold water using a fine-mesh sieve until the water runs clear. Set it aside to drain.

Step 2

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

Step 3

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

Step 4

Stir in the minced garlic and diced carrot. Cook for another 2 minutes, stirring frequently, until the garlic becomes fragrant and the carrots start to soften.

Step 5

Add the tomato paste to the pan and stir well to coat the vegetables. Let it cook for 1 minute to enhance its flavor.

Step 6

Pour in the broth and stir in the drained bulgur wheat, salt, black pepper, and ground cumin.

Step 7

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

Step 8

Let the pilaf simmer for 15-18 minutes, or until the bulgur wheat is tender and has absorbed all the liquid.

Step 9

Remove the saucepan from heat and let the pilaf rest, covered, for another 5 minutes to steam and fluff up.

Step 10

Gently fluff the bulgur pilaf with a fork and mix in the chopped parsley for freshness.

Step 11

Serve warm, optionally garnished with lemon wedges on the side for an added zesty flavor.

Nutrition Facts

Serving size	966.4 grams (966.4g)

Amount per serving	% Daily Value*
Calories	1073

Total Fat 31.60g	41%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4333mg	188%
Total Carbohydrate 183.10g	67%
Dietary Fiber 43.90g	157%
Total Sugars 13.60g
Protein 29.30g	59%

Vitamin D 0IU	0%
Calcium 190mg	15%
Iron 8mg	46%
Potassium 1817mg	39%

*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: 25.1%

Protein: 10.3%

Carbs: 64.6%