High Protein Bulgur Pilaf

Elevate your weeknight dinners with this hearty and flavorful High Protein Bulgur Pilaf, a wholesome dish packed with nutritious ingredients and bold spices. Made with tender bulgur wheat, protein-rich chickpeas, and perfectly seasoned ground turkey or chicken, this recipe is a balanced meal in one skillet. Aromatic cumin, turmeric, and paprika infuse the dish with a warm, savory flavor, while fresh spinach or kale adds a boost of greens. Finished with a splash of lemon juice and a sprinkle of fresh parsley, this pilaf is as vibrant as it is nourishing. Ready in just 40 minutes and perfect for meal prep, it’s an ideal option for busy weeknights or a satisfying lunch. Whether served on its own or paired with a crisp salad, this one-pot wonder is sure to become a household favorite.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups chicken or vegetable broth
• 1 cup chickpeas, cooked
• 0.5 pound lean ground turkey or chicken
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon paprika
• 2 cups baby spinach or kale
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

In a medium saucepan, bring 2 cups of chicken or vegetable broth to a boil.

Step 2

Once boiling, add 1 cup of bulgur wheat. Stir well, cover, and remove from heat. Allow it to sit and absorb the liquid for about 15 minutes.

Step 3

While the bulgur is soaking, heat 2 tablespoons of olive oil in a large skillet over medium-high heat.

Step 4

Add the diced onion and cook until translucent, about 4 minutes.

Step 5

Stir in the minced garlic, cumin, turmeric, and paprika. Cook for an additional 1 minute until fragrant.

Step 6

Add the ground turkey or chicken to the skillet. Cook until browned and cooked through, about 5-7 minutes.

Step 7

Stir in the cooked chickpeas and allow them to heat through for about 2 minutes.

Step 8

Add the soaked bulgur to the skillet along with the baby spinach or kale. Mix well and cook until the greens are just wilted, about 2-3 minutes.

Step 9

Season the pilaf with salt, pepper, and lemon juice. Stir to combine and ensure everything is evenly mixed.

Step 10

Remove the skillet from heat, and sprinkle fresh parsley on top before serving.

Step 11

Serve warm and enjoy the high-protein bulgur pilaf as a meal or side dish.

Nutrition Facts

Serving size	1387.8 grams (1387.8g)

Amount per serving	% Daily Value*
Calories	1747

Total Fat 58.90g	76%
Saturated Fat 11.30g	57%
Polyunsaturated Fat 2.70g
Cholesterol 181mg	60%
Sodium 3209mg	140%
Total Carbohydrate 222.80g	81%
Dietary Fiber 56.50g	202%
Total Sugars 18.20g
Protein 100.90g	202%

Vitamin D 0IU	0%
Calcium 489mg	38%
Iron 22mg	122%
Potassium 3224mg	69%

*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: 29.0%

Protein: 22.1%

Carbs: 48.8%