High Protein Bulgur Pilaf
Elevate your meal prep with this hearty and nutritious High Protein Bulgur Pilaf, a perfect blend of wholesome ingredients and bold flavors. Featuring protein-packed ground turkey or chicken and creamy chickpeas, this dish pairs beautifully with nutrient-dense bulgur wheat to create a filling and satisfying meal. Infused with aromatic spices like cumin, turmeric, and paprika, and brightened by the zest of fresh lemon juice, the pilaf is finished with a generous sprinkle of parsley for a refreshing touch. Tossed with vibrant greens like spinach or kale, this one-pan dish is as healthy as it is flavorful, delivering a balanced combination of protein, fiber, and essential vitamins. Ready in under 40 minutes, it's ideal for busy weeknights or as a meal prep staple. Whether served as a standalone dish or alongside your favorite sides, this High Protein Bulgur Pilaf is a deliciously wholesome choice for any occasion.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups chicken or vegetable broth
- 1 cup chickpeas, cooked
- 0.5 pound lean ground turkey or chicken
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon paprika
- 2 cups baby spinach or kale
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
In a medium saucepan, bring 2 cups of chicken or vegetable broth to a boil.
Once boiling, add 1 cup of bulgur wheat. Stir well, cover, and remove from heat. Allow it to sit and absorb the liquid for about 15 minutes.
While the bulgur is soaking, heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Add the diced onion and cook until translucent, about 4 minutes.
Stir in the minced garlic, cumin, turmeric, and paprika. Cook for an additional 1 minute until fragrant.
Add the ground turkey or chicken to the skillet. Cook until browned and cooked through, about 5-7 minutes.
Stir in the cooked chickpeas and allow them to heat through for about 2 minutes.
Add the soaked bulgur to the skillet along with the baby spinach or kale. Mix well and cook until the greens are just wilted, about 2-3 minutes.
Season the pilaf with salt, pepper, and lemon juice. Stir to combine and ensure everything is evenly mixed.
Remove the skillet from heat, and sprinkle fresh parsley on top before serving.
Serve warm and enjoy the high-protein bulgur pilaf as a meal or side dish.
Nutrition Facts
Calories |
1747 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 181 mg | 60% | |
| Sodium | 3209 mg | 140% | |
| Total Carbohydrate | 222.8 g | 81% | |
| Dietary Fiber | 56.5 g | 202% | |
| Total Sugars | 18.2 g | ||
| Protein | 100.9 g | 202% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 489 mg | 38% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 3224 mg | 69% | |
*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.
