Bulgur Pilaf with Tomatoes Shallots and Mint
Bright, fresh, and packed with Mediterranean-inspired flavors, this Bulgur Pilaf with Tomatoes, Shallots, and Mint is a quick and healthy side dish that’s as versatile as it is satisfying. Made with nutrient-rich bulgur wheat, ripe tomatoes, and fragrant shallots, this dish is lightly seasoned with ground cumin and a squeeze of lemon juice for a balanced flavor profile. The addition of fresh mint leaves adds a burst of herbal freshness, making it a perfect complement to grilled meats, roasted vegetables, or as a light vegetarian main. Ready in just 30 minutes, this one-pot recipe is a time-saving option for busy weeknights or an impressive addition to your next dinner spread. Ideal for those seeking vibrant, wholesome recipes with a touch of Middle Eastern flair, this Bulgur Pilaf is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup bulgur wheat (medium or fine grain)
- 3 tablespoons olive oil
- 2 medium shallots, finely chopped
- 2 garlic cloves, minced
- 3 large ripe tomatoes, diced
- 1.5 cups vegetable broth or water
- 0.5 teaspoons ground cumin
- 0.75 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 cup fresh mint leaves, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the bulgur wheat under cold running water and drain it well. Set aside.
Heat the olive oil in a large saucepan over medium heat.
Add the chopped shallots to the pan and sauté for 3-4 minutes until softened and lightly golden.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the diced tomatoes to the pan and cook for 4-5 minutes, stirring occasionally, until they begin to break down and release their juices.
Stir in the bulgur wheat, ensuring it is well coated in the tomato mixture.
Pour in the vegetable broth or water, then add the ground cumin, salt, and black pepper. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low, cover the pan with a lid, and let it simmer for 10 minutes or until the bulgur absorbs the liquid and is tender.
Remove the pan from heat and let it sit, covered, for 5 minutes to steam.
Fluff the bulgur with a fork, then stir in the fresh mint and lemon juice.
Taste and adjust seasoning if needed before serving.
Nutrition Facts
Calories |
1276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.1 g | 60% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3259 mg | 142% | |
| Total Carbohydrate | 199.6 g | 73% | |
| Dietary Fiber | 51.5 g | 184% | |
| Total Sugars | 25.1 g | ||
| Protein | 35.5 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 374 mg | 29% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3077 mg | 65% | |
*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.
