Bulghur with Red Pepper and Peas
Bright, flavorful, and nutrient-packed, Bulghur with Red Pepper and Peas is a quick and wholesome recipe that’s perfect for a light meal or a hearty side dish. Featuring tender, nutty bulghur wheat infused with aromatic spices like cumin and paprika, this dish is elevated by the vibrant crunch of red bell peppers, the sweetness of peas, and a zesty finish of freshly squeezed lemon juice. Ready in just 30 minutes, it’s an easy one-pot recipe that beautifully balances texture and flavor. Garnished with fresh parsley and bursting with Mediterranean-inspired ingredients, this dish is not only delicious but also rich in fiber and plant-based goodness. Perfect for meal prep, vegetarian dinners, or a simple yet elegant addition to your table.
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Recipe Information
Ingredients
- 1 cup bulghur wheat
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 cup frozen peas
- 1 small yellow onion
- 2 cloves garlic
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley
- 4 lemon wedges
Instructions
Rinse the bulghur wheat under cold water, then drain and set aside.
Dice the red bell pepper and finely chop the yellow onion and parsley. Mince the garlic cloves.
In a medium saucepan, bring the vegetable broth to a boil.
Once boiling, remove the saucepan from heat, stir in the bulghur wheat, cover, and let it sit for 15 minutes to absorb the liquid.
While the bulghur wheat is resting, heat olive oil in a large skillet over medium heat.
Add the chopped onion and cook for 2-3 minutes until softened.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the diced red bell pepper to the skillet and cook for 5 minutes, stirring occasionally, until the pepper softens.
Stir in the ground cumin, paprika, salt, and black pepper, and cook for 1 minute to toast the spices.
Add the peas to the skillet and cook for another 2-3 minutes until heated through.
Fluff the bulghur wheat with a fork and add it to the skillet with the vegetables. Mix well to combine.
Taste and adjust seasoning as needed, adding more salt or pepper if desired.
Remove from heat and garnish with freshly chopped parsley.
Serve warm with lemon wedges on the side for squeezing over the dish.
Nutrition Facts
Calories |
860 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2337 mg | 102% | |
| Total Carbohydrate | 117.4 g | 43% | |
| Dietary Fiber | 30.6 g | 109% | |
| Total Sugars | 24.6 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1965 mg | 42% | |
*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.
