Heart-Healthy Fragrant Bulgur Pilaf
Elevate your mealtime with this Heart-Healthy Fragrant Bulgur Pilaf, a delicious and nutrient-packed one-pot wonder. Featuring nutty bulgur wheat simmered in aromatic vegetable broth with a medley of sautéed vegetables, this dish is spiced with warm cumin and cinnamon, creating a symphony of flavors in every bite. Brightened with the freshness of parsley and a zesty splash of lemon juice, it’s a wholesome, fiber-rich recipe perfect for a nourishing side or a satisfying vegetarian main. Quick to prepare in just 30 minutes and beautifully colorful with carrots, red bell peppers, and peas, this pilaf is a go-to option for those seeking heart-healthy, plant-based dinner ideas. Pair it with your favorite protein or enjoy it solo for a burst of Mediterranean-inspired flavors!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 2 cloves, minced garlic
- 1 medium, diced carrot
- 1 medium, diced red bell pepper
- 2 cups vegetable broth
- 1 teaspoon cumin
- 0.5 teaspoon cinnamon
- 1 bay leaf
- 0.5 cup frozen peas
- 0.25 cup, chopped fresh parsley
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the bulgur wheat under cold water in a fine-mesh sieve and set aside to drain.
Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook, stirring often, until the onion is soft and translucent, about 3 to 4 minutes.
Add the minced garlic, diced carrot, and diced red bell pepper to the pan. Continue to sauté for another 3 minutes, allowing the vegetables to soften.
Stir in the bulgur wheat, ensuring it is well-coated with the oil and vegetable mixture.
Pour in the vegetable broth, then stir in the cumin, cinnamon, and add the bay leaf. Bring the mixture to a simmer over medium-high heat.
Once simmering, reduce the heat to low, cover the saucepan, and cook for 10 minutes.
Add the frozen peas, replace the lid, and cook for an additional 5 minutes or until the bulgur is tender and all the liquid is absorbed. Remove the bay leaf.
Fluff the pilaf with a fork and stir in the chopped parsley, lemon juice, salt, and black pepper.
Serve warm as a side dish or a light main course, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2392 mg | 104% | |
| Total Carbohydrate | 207.6 g | 75% | |
| Dietary Fiber | 51.1 g | 182% | |
| Total Sugars | 23.9 g | ||
| Protein | 39.3 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 268 mg | 21% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2559 mg | 54% | |
*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.
