Gluten-Free Bulgur Pilaf

Discover a wholesome twist on a classic dish with this Gluten-Free Bulgur Pilaf, a delicious and nutrient-packed alternative to the traditional recipe. Made with fluffy quinoa instead of bulgur, this hearty pilaf is elevated with a savory blend of sautéed vegetables like onions, carrots, celery, and mushrooms, all simmered in fragrant vegetable broth and seasoned with cumin and tomato paste for a warm, earthy flavor. A sprinkle of fresh parsley adds a burst of freshness to each bite. Ready in just 45 minutes, this recipe is perfect for anyone embracing a gluten-free lifestyle or seeking a healthy, flavorful side dish or light main course. Bursting with plant-based goodness, this pilaf is a comforting and crowd-pleasing addition to any meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup gluten-free quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 1 cup button mushrooms, sliced
• 1.5 cups vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon ground cumin
• 1 tablespoon tomato paste
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the quinoa thoroughly under cold water using a fine mesh strainer; set aside.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat, cover, and simmer for about 15 minutes or until all water is absorbed and the quinoa is fluffy. Remove from heat and set aside.

Step 3

In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent.

Step 4

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.

Step 5

Add the sliced mushrooms to the skillet and sauté for another 5 minutes until they are browned and their moisture has evaporated.

Step 6

Pour in the vegetable broth, and stir in the salt, pepper, cumin, and tomato paste. Let it simmer for 3-4 minutes.

Step 7

Fold the cooked quinoa into the vegetable mixture and stir to combine. Adjust the seasoning if needed.

Step 8

Cover the skillet and allow the pilaf to cook on low heat for another 5 minutes to let the flavors meld.

Step 9

Remove from heat and stir in the chopped parsley before serving.

Step 10

Serve warm as a side dish or a light main course, enjoying the combination of hearty textures and flavors.

Nutrition Facts

Serving size	1544.9 grams (1544.9g)

Amount per serving	% Daily Value*
Calories	776

Total Fat 36.30g	47%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 3.70g
Cholesterol 0mg	0%
Sodium 2232mg	97%
Total Carbohydrate 95.20g	35%
Dietary Fiber 18.90g	68%
Total Sugars 21.30g
Protein 23.80g	48%

Vitamin D 14IU	70%
Calcium 264mg	20%
Iron 8mg	46%
Potassium 2424mg	52%

*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: 40.7%

Protein: 11.9%

Carbs: 47.4%