Bulgur Pilaf
Elevate your side dish game with this savory Bulgur Pilaf, a wholesome and flavorful recipe that's both nutritious and easy to prepare. Featuring hearty bulgur wheat simmered in fragrant chicken or vegetable broth, this dish is brought to life with sautéed onions, bell peppers, and a touch of garlic. A splash of tomato paste and vibrant diced tomatoes add depth and richness, while a sprinkle of cumin and parsley ensures every bite is aromatic and satisfying. Perfect for busy weeknights, this one-pot wonder is ready in just 35 minutes and makes a versatile accompaniment to grilled meats, roasted vegetables, or a simple salad. Try this Mediterranean-inspired pilaf for a nutrient-packed meal that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 cloves, minced garlic
- 1 medium, diced bell pepper
- 1 tablespoon tomato paste
- 1 cup diced tomatoes
- 2 cups chicken or vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon cumin
- 2 tablespoons, chopped fresh parsley
Instructions
Begin by preparing all your ingredients. Finely chop the onion, mince the garlic, dice the bell pepper, and chop the parsley.
In a medium saucepan, heat the olive oil over medium heat.
Add the chopped onion to the saucepan and sauté for 4-5 minutes until it becomes translucent and soft, stirring occasionally.
Stir in the minced garlic and diced bell pepper and cook for another 2 minutes until fragrant.
Add the tomato paste to the pan and stir well to coat the vegetables, cooking for 1 more minute.
Mix in the diced tomatoes and cook for an additional 2 minutes, allowing the mixture to thicken slightly.
Add the bulgur wheat to the saucepan and stir until it is well combined with the vegetables and coated in the tomato paste.
Pour in the chicken or vegetable broth, and stir in the salt, black pepper, and cumin. Bring the mixture to a simmer.
Once simmering, reduce the heat to low, cover the saucepan, and let it cook for 15-20 minutes or until the bulgur is tender and has absorbed the liquid.
Remove the saucepan from the heat and let the pilaf sit for 5 minutes, still covered.
After 5 minutes, fluff the bulgur pilaf with a fork and stir in the chopped fresh parsley.
Serve warm and enjoy your nutritious and delicious bulgur pilaf.
Nutrition Facts
Calories |
1067 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4413 mg | 192% | |
| Total Carbohydrate | 176.5 g | 64% | |
| Dietary Fiber | 43.6 g | 156% | |
| Total Sugars | 20.2 g | ||
| Protein | 32.1 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 252 mg | 19% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2047 mg | 44% | |
*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.
