Bulgur Wheat with Veggies

Brighten up your mealtime with this vibrant and wholesome Bulgur Wheat with Veggies recipe! Packed with nutrient-rich vegetables like zucchini, red bell pepper, cherry tomatoes, and peas, this dish delivers both flavor and color in every bite. The nutty, tender bulgur wheat serves as the perfect base, while the blend of cumin and paprika adds a warm, aromatic depth. This one-pan wonder is not only quick to make—ready in just 35 minutes—but also incredibly versatile, working as a hearty main dish or flavorful side. Garnished with fresh parsley and a squeeze of lemon for a zesty finish, this Mediterranean-inspired recipe is satisfying, healthy, and bursting with fresh, wholesome goodness. Perfect for meal prep or a vibrant weeknight dinner, it's a must-try for any veggie lover!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 1 cup cherry tomatoes, halved
• 0.5 cup frozen peas
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons parsley, chopped (for garnish)
• 4 lemon wedges (for serving)

Directions

Step 1

Rinse the bulgur wheat under cold water in a fine mesh sieve and set it aside to drain.

Step 2

In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add a pinch of salt and the rinsed bulgur wheat. Reduce the heat to low, cover, and simmer for 12-15 minutes, or until the liquid is absorbed and the bulgur is tender. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

Step 3

While the bulgur is cooking, heat the olive oil in a large skillet over medium heat.

Step 4

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

Step 5

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

Step 6

Add the diced red bell pepper, carrot, and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables soften slightly but retain some crunch.

Step 7

Add the cherry tomatoes, frozen peas, ground cumin, paprika, salt, and black pepper to the skillet. Cook for another 3-4 minutes, stirring to combine the flavors.

Step 8

Turn off the heat and gently fold in the cooked bulgur wheat, mixing everything together until well combined.

Step 9

Taste and adjust seasoning with additional salt or pepper if needed.

Step 10

Serve warm, garnished with chopped parsley and a lemon wedge on the side for a bright, zesty finish.

Nutrition Facts

Serving size	1529.6 grams (1529.6g)

Amount per serving	% Daily Value*
Calories	1192

Total Fat 34.50g	44%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3171mg	138%
Total Carbohydrate 206.80g	75%
Dietary Fiber 54.00g	193%
Total Sugars 33.20g
Protein 36.70g	73%

Vitamin D 0IU	0%
Calcium 307mg	24%
Iron 11mg	59%
Potassium 3032mg	65%

*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: 24.2%

Protein: 11.4%

Carbs: 64.4%