Gluten-Free Bulgur Pilaf
Discover the wholesome delight of Gluten-Free Bulgur Pilaf, a modern twist on the classic bulgur dish that swaps traditional grains for protein-rich quinoa to make it suitable for gluten-free diets. Packed with tender sautéed vegetables, including carrots, celery, and mushrooms, and infused with aromatic spices like cumin and garlic, this nutritious pilaf is brimming with layers of flavor. Simmered with hearty vegetable broth and enriched with a touch of tomato paste, the dish achieves a satisfying, savory depth. Finished with a sprinkle of fresh parsley for brightness, this recipe makes a versatile offering – perfect as a comforting side dish or a light, plant-based main course. Ready in under 45 minutes, it’s a healthy, gluten-free meal the whole family can enjoy!
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Recipe Information
Ingredients
- 1 cup gluten-free quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 1 cup button mushrooms, sliced
- 1.5 cups vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon ground cumin
- 1 tablespoon tomato paste
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the quinoa thoroughly under cold water using a fine mesh strainer; set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat, cover, and simmer for about 15 minutes or until all water is absorbed and the quinoa is fluffy. Remove from heat and set aside.
In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.
Add the sliced mushrooms to the skillet and sauté for another 5 minutes until they are browned and their moisture has evaporated.
Pour in the vegetable broth, and stir in the salt, pepper, cumin, and tomato paste. Let it simmer for 3-4 minutes.
Fold the cooked quinoa into the vegetable mixture and stir to combine. Adjust the seasoning if needed.
Cover the skillet and allow the pilaf to cook on low heat for another 5 minutes to let the flavors meld.
Remove from heat and stir in the chopped parsley before serving.
Serve warm as a side dish or a light main course, enjoying the combination of hearty textures and flavors.
Nutrition Facts
Calories |
776 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2232 mg | 97% | |
| Total Carbohydrate | 95.2 g | 35% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 21.3 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 264 mg | 20% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2424 mg | 52% | |
*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.
