Bulgur Pilaf with Pea Pods
Elevate your weeknight meals with this vibrant and wholesome Bulgur Pilaf with Pea Pods! Packed with the nutty goodness of bulgur wheat and a colorful medley of tender-crisp pea pods and julienned carrots, this dish is as nutritious as it is flavorful. A pinch of ground cumin and paprika adds warm, earthy notes, while a splash of fresh lemon juice and chopped parsley delivers a zesty, herbaceous finish. Perfect as a light vegetarian main or a hearty side dish, this one-pan recipe is quick and easy, coming together in just 30 minutes. Whether served alongside your favorite protein or enjoyed on its own, this satisfying pilaf is a versatile addition to any table.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 cup pea pods, trimmed
- 1 medium carrot, julienned
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the bulgur wheat under cold water and set aside to drain.
In a medium saucepan, bring the water or vegetable broth to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for 12-15 minutes or until the liquid is absorbed and the bulgur is tender. Remove from heat, fluff with a fork, and set aside.
While the bulgur is cooking, heat the olive oil in a large skillet over medium heat.
Add the diced onion to the skillet and sauté for 3-4 minutes until softened and translucent. Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the pea pods and julienned carrot to the skillet. Sauté for 3-4 minutes until the vegetables are tender-crisp.
Sprinkle the cumin, paprika, salt, and black pepper over the vegetables, stirring to evenly coat them with the spices.
Mix the cooked bulgur wheat into the skillet with the vegetables, stirring to combine and heat through for 2-3 minutes.
Remove the skillet from the heat. Stir in the fresh parsley and lemon juice for a burst of freshness.
Serve warm as a side dish or light main course, garnished with additional parsley if desired.
Nutrition Facts
Calories |
454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3125 mg | 136% | |
| Total Carbohydrate | 40.2 g | 15% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 17.2 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1106 mg | 24% | |
*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.
