Nut-Free Fragrant Bulgur Pilaf

Elevate your meal planning with this Nut-Free Fragrant Bulgur Pilaf, a wholesome dish bursting with warm, aromatic spices and zesty freshness. Made with fluffy bulgur wheat, sautéed onions, carrots, and a fragrant blend of cumin, coriander, and cinnamon, this recipe balances rich, earthy flavors with a bright pop of lemon and herbaceous fresh parsley. Perfectly simmered in vegetable broth, this versatile pilaf is both nut-free and plant-based, making it a great option for diverse dietary needs. Ready in just 35 minutes, it’s an ideal side dish for your favorite mains or a satisfying centerpiece for a light vegetarian meal. Healthy, hearty, and easy to prepare, this bulgur pilaf is a must-try for fans of Middle Eastern-inspired recipes.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 cinnamon stick
• 2 cups vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0.5 lemon, juiced

Directions

Step 1

Rinse the bulgur wheat in a fine mesh sieve under cold running water until the water runs clear. Set the bulgur aside to drain.

Step 2

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes, until the onion becomes translucent.

Step 3

Add the minced garlic and diced carrot to the saucepan. Sauté for another 2 minutes until the carrot starts to soften.

Step 4

Stir in the ground cumin, ground coriander, and the cinnamon stick. Cook for about 30 seconds until the spices become fragrant.

Step 5

Add the drained bulgur to the saucepan, stirring to coat it with the oil and spices.

Step 6

Pour in the vegetable broth and add the salt and black pepper. Stir to combine thoroughly.

Step 7

Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and cover the saucepan with a tight-fitting lid.

Step 8

Simmer the pilaf for 15 minutes, or until all the liquid has been absorbed and the bulgur is tender.

Step 9

Remove the saucepan from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 10

Remove the cinnamon stick and fluff the pilaf with a fork. Stir in the chopped parsley and lemon juice.

Step 11

Serve the bulgur pilaf warm as a side dish to your favorite main course, garnished with additional parsley if desired.

Nutrition Facts

Serving size	886.1 grams (886.1g)

Amount per serving	% Daily Value*
Calories	1158

Total Fat 35.70g	46%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 2380mg	103%
Total Carbohydrate 191.60g	70%
Dietary Fiber 45.30g	162%
Total Sugars 15.80g
Protein 33.90g	68%

Vitamin D 0IU	0%
Calcium 271mg	21%
Iron 10mg	58%
Potassium 2111mg	45%

*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: 26.3%

Protein: 11.1%

Carbs: 62.7%