Bulgur Wheat Pilaf

Elevate your meals with this wholesome and flavorful Bulgur Wheat Pilaf, a quick and easy side dish bursting with Mediterranean-inspired goodness. This recipe combines nutty bulgur wheat with hearty vegetables like onion, garlic, and carrot, enhanced by fragrant spices such as cumin and a hint of cinnamon for a warm, earthy depth. Simmered in rich vegetable broth, the pilaf achieves a perfectly fluffy texture and is finished with a bright splash of fresh parsley and zesty lemon juice. Ready in just 30 minutes, this versatile dish is perfect as a standalone vegetarian entrée or a nutritious complement to your favorite mains. Healthy, one-pot, and packed with bold flavors, this bulgur pilaf is a must-try for your weekly dinner rotation!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium yellow onion
• 2 garlic cloves
• 1 medium carrot
• 1 tablespoon tomato paste
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 0.25 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a medium saucepan over medium heat.

Step 2

Finely dice the yellow onion, mince the garlic cloves, and chop the carrot into small cubes.

Step 3

Add the onion to the saucepan and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic and chopped carrot. Cook for an additional 2-3 minutes, stirring occasionally.

Step 5

Stir in the tomato paste, ground cumin, ground cinnamon, salt, and black pepper. Cook for about 1 minute until fragrant.

Step 6

Add the bulgur wheat to the saucepan and stir to coat it with the spice and vegetable mixture.

Step 7

Pour in the vegetable broth and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15 minutes or until the broth is absorbed and the bulgur is tender.

Step 9

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

Step 10

Fluff the bulgur pilaf with a fork, then stir in the chopped fresh parsley and lemon juice.

Step 11

Taste and adjust seasoning if necessary. Serve warm as a side dish or on its own.

Nutrition Facts

Serving size	911.6 grams (911.6g)

Amount per serving	% Daily Value*
Calories	1163

Total Fat 35.50g	46%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 3574mg	155%
Total Carbohydrate 192.00g	70%
Dietary Fiber 44.90g	160%
Total Sugars 17.10g
Protein 34.50g	69%

Vitamin D 0IU	0%
Calcium 242mg	19%
Iron 11mg	59%
Potassium 2283mg	49%

*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: 26.1%

Protein: 11.3%

Carbs: 62.7%