Chickpea Bulgur and Tomato Pilaf
Savor the hearty and wholesome flavors of Chickpea Bulgur and Tomato Pilaf, a one-pot wonder that's as nutritious as it is tasty. This Mediterranean-inspired dish combines the nutty texture of medium-grain bulgur with the bright acidity of tomatoes and the earthy warmth of cumin and paprika. Protein-packed chickpeas add a satisfying bite, while a sprinkle of fresh parsley and a squeeze of lemon bring vibrant freshness to every mouthful. Perfect for a quick, filling weeknight dinner or an elegant side dish, this easy-to-make pilaf is ready in just 35 minutes and pairs beautifully with grilled vegetables or a crisp green salad. With simple pantry staples and minimal effort, you'll be serving up a meal that's healthy, flavorful, and sure to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 cups tomatoes, diced
- 1 tablespoon tomato paste
- 1 cup bulgur (medium-grain)
- 2 cups vegetable broth
- 1.5 cups cooked chickpeas, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup parsley, chopped
- 4 pieces lemon wedges (for serving)
Instructions
Heat the olive oil in a large saucepan or deep skillet over medium heat.
Add the finely chopped onion and sauté for 4-5 minutes until soft and translucent.
Stir in the minced garlic and sauté for another 1 minute until fragrant.
Add the diced tomatoes and cook for 2-3 minutes, allowing them to soften and release their juices.
Stir in the tomato paste, ground cumin, paprika, salt, and black pepper. Mix well to combine.
Add the bulgur to the skillet and stir to coat it in the tomato mixture.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the skillet, and simmer for 15 minutes or until the bulgur is tender and has absorbed most of the liquid.
Fold in the cooked chickpeas and cook for another 2-3 minutes until heated through.
Remove the skillet from heat and let it rest, covered, for 5 minutes.
Fluff the pilaf with a fork and stir in the chopped parsley.
Serve the pilaf warm, garnished with lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
Calories |
313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 784 mg | 34% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 14.5 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1064 mg | 23% | |
*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.
