Bulgur and Pumpkin Pilaf
Elevate your side dish game with this hearty and aromatic Bulgur and Pumpkin Pilaf, a fusion of nutty bulgur wheat, tender roasted pumpkin, and warm, earthy spices like cinnamon and cumin. This nutrient-packed recipe comes together in just 40 minutes and is the perfect blend of sweet, savory, and comforting flavors. Roasting the pumpkin caramelizes its natural sweetness, while sautéed onions and garlic infuse the pilaf with rich depth. Topped with fresh parsley and optional toasted pumpkin seeds for a delightful crunch, this dish is ideal as a wholesome vegetarian main or a stunning side for your favorite fall-inspired meals. Whether you’re meal prepping or hosting a cozy dinner, this pumpkin pilaf is sure to impress!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups pumpkin
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1 medium yellow onion
- 2 cloves garlic cloves
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground cumin
- 2 cups vegetable broth
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 2 tablespoons toasted pumpkin seeds (optional)
Instructions
Preheat your oven to 400°F (200°C).
Peel and dice the pumpkin into 1/2-inch cubes. Toss the pumpkin cubes with 1 tablespoon of olive oil, a pinch of salt, and a sprinkle of black pepper. Spread them in a single layer on a baking sheet and roast in the oven for 20 minutes, stirring once halfway, until tender and caramelized.
While the pumpkin roasts, finely chop the onion and mince the garlic cloves.
In a large skillet or saucepan, heat the remaining 1 tablespoon of olive oil and 1 tablespoon of butter over medium heat.
Add the chopped onion to the skillet and sauté for 3-4 minutes until softened and translucent.
Stir in the garlic, ground cinnamon, and ground cumin. Cook for an additional minute, stirring frequently to release the spices’ aroma.
Add the bulgur wheat to the skillet and stir to coat it in the onion and spice mixture.
Pour in the vegetable broth, add 1 teaspoon of salt and 1/4 teaspoon of black pepper, and bring the mixture to a boil.
Reduce the heat to low, cover the skillet with a lid, and simmer for 10 minutes, or until the bulgur has absorbed all the liquid and is tender. Remove from heat and let it sit, covered, for 5 more minutes.
Once the roasted pumpkin is ready, gently fold it into the cooked bulgur mixture.
Finely chop the fresh parsley and sprinkle it over the pilaf. Stir gently to combine.
Taste and adjust the seasoning with additional salt and pepper, if needed.
Garnish with toasted pumpkin seeds for added crunch, if desired, and serve warm.
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 3602 mg | 157% | |
| Total Carbohydrate | 215.5 g | 78% | |
| Dietary Fiber | 45.4 g | 162% | |
| Total Sugars | 26.1 g | ||
| Protein | 41.2 g | 82% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 3606 mg | 77% | |
*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.
