Bulgur with Vegetables

Elevate your weeknight dinner routine with this vibrant and wholesome Bulgur with Vegetables recipe. Packed with nutrient-dense ingredients like hearty bulgur wheat, fresh zucchini, red bell peppers, and earthy carrots, this dish is as colorful as it is delicious. Flavored with aromatic garlic, warm cumin, and a bright splash of lemon juice, it’s a perfect balance of comforting and refreshing. Cooked in a savory vegetable broth, the bulgur soaks up all the glorious flavors for a satisfying texture and taste. Ready in just 45 minutes, this vegetarian dish is perfect as a light main course or a versatile side dish, and the addition of fresh parsley adds a burst of herbal freshness. Try this easy, one-pan recipe for a healthy, flavorful meal that’s ideal for busy nights or meal prep!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 3

Stir in the diced carrot, red bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Add the minced garlic and cumin to the pan, stirring for about 1 minute or until fragrant.

Step 5

Pour in the bulgur wheat and toast it for 2 minutes, stirring constantly.

Step 6

Add the vegetable broth, salt, and black pepper. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 15 minutes or until the bulgur is tender and has absorbed the liquid.

Step 8

Remove from heat and let it sit, covered, for an additional 5 minutes.

Step 9

Fluff the bulgur with a fork and fold in the fresh parsley and lemon juice.

Step 10

Serve warm as a side dish or light main course.

Nutrition Facts

Serving size	1175.7 grams (1175.7g)

Amount per serving	% Daily Value*
Calories	1221

Total Fat 36.50g	47%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 2420mg	105%
Total Carbohydrate 202.60g	74%
Dietary Fiber 48.40g	173%
Total Sugars 23.40g
Protein 38.10g	76%

Vitamin D 0IU	0%
Calcium 379mg	29%
Iron 14mg	76%
Potassium 3136mg	67%

*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: 25.4%

Protein: 11.8%

Carbs: 62.8%