Bulgur Wheat Pilaf
Elevate your meals with this wholesome and flavorful Bulgur Wheat Pilaf, a quick and easy side dish bursting with Mediterranean-inspired goodness. This recipe combines nutty bulgur wheat with hearty vegetables like onion, garlic, and carrot, enhanced by fragrant spices such as cumin and a hint of cinnamon for a warm, earthy depth. Simmered in rich vegetable broth, the pilaf achieves a perfectly fluffy texture and is finished with a bright splash of fresh parsley and zesty lemon juice. Ready in just 30 minutes, this versatile dish is perfect as a standalone vegetarian entrée or a nutritious complement to your favorite mains. Healthy, one-pot, and packed with bold flavors, this bulgur pilaf is a must-try for your weekly dinner rotation!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium yellow onion
- 2 garlic cloves
- 1 medium carrot
- 1 tablespoon tomato paste
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 0.25 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Finely dice the yellow onion, mince the garlic cloves, and chop the carrot into small cubes.
Add the onion to the saucepan and sauté for 3-4 minutes until translucent.
Add the minced garlic and chopped carrot. Cook for an additional 2-3 minutes, stirring occasionally.
Stir in the tomato paste, ground cumin, ground cinnamon, salt, and black pepper. Cook for about 1 minute until fragrant.
Add the bulgur wheat to the saucepan and stir to coat it with the spice and vegetable mixture.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15 minutes or until the broth is absorbed and the bulgur is tender.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes.
Fluff the bulgur pilaf with a fork, then stir in the chopped fresh parsley and lemon juice.
Taste and adjust seasoning if necessary. Serve warm as a side dish or on its own.
Nutrition Facts
Calories |
1163 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3574 mg | 155% | |
| Total Carbohydrate | 192.0 g | 70% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 17.1 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2283 mg | 49% | |
*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.
