Bulgur Pilaf with Broccoli and Peppers
Elevate your weeknight dinner routine with this vibrant and nourishing Bulgur Pilaf with Broccoli and Peppers, a hearty one-pan dish that’s bursting with flavor and color. Featuring nutty bulgur wheat simmered in vegetable broth, this recipe is infused with aromatic spices like cumin and paprika for a warm, earthy undertone. Fresh broccoli florets and a medley of red and yellow bell peppers add a delightful crunch and a pop of sweetness, perfectly complemented by sautéed garlic and onion. Finished with a zesty splash of lemon juice and a sprinkle of fresh parsley, this vegan-friendly dish is as wholesome as it is satisfying. Whether served as a comforting side dish or a light main, this quick and easy recipe—ready in just 45 minutes—makes healthy eating uncomplicated and delicious. Perfect for anyone looking for a plant-based, fiber-rich meal option!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 tablespoons olive oil
- 1 small yellow onion
- 2 garlic cloves
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons parsley
- 1 tablespoon lemon juice
Instructions
Rinse 1 cup of bulgur wheat under cold water and set it aside to drain.
Chop the broccoli into small florets (about 2 cups). Dice the red and yellow bell peppers into small cubes. Finely chop the onion and mince the garlic cloves.
Heat 2 tablespoons of olive oil in a large pan over medium heat.
Add the chopped onion and garlic to the pan. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Add the diced bell peppers to the pan and cook for another 3-4 minutes until they start to soften.
Stir in the broccoli florets and sprinkle the vegetables with 1 teaspoon of ground cumin and 1 teaspoon of paprika. Cook for 2 more minutes while stirring.
Pour 2 cups of vegetable broth into the pan and bring it to a boil.
Stir in the rinsed bulgur wheat, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper. Reduce the heat to low, cover the pan, and let it simmer for 15-20 minutes or until the bulgur is fully cooked and the liquid is absorbed.
Turn off the heat and let the pilaf rest, covered, for 5 minutes to allow the flavors to meld.
Fluff the bulgur with a fork and stir in 1 tablespoon of lemon juice and 2 tablespoons of chopped fresh parsley.
Serve the Bulgur Pilaf warm as a side dish or a light main course. Enjoy!
Nutrition Facts
Calories |
1242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2404 mg | 105% | |
| Total Carbohydrate | 207.4 g | 75% | |
| Dietary Fiber | 50.4 g | 180% | |
| Total Sugars | 17.8 g | ||
| Protein | 42.5 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2518 mg | 54% | |
*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.
