Low Carb Bulgur Pilaf
Savor the delightful flavors of **Low Carb Bulgur Pilaf**, a creative twist on the classic dish that swaps bulgur for nutrient-packed cauliflower rice. This vibrant recipe combines finely riced cauliflower with sautéed onions, garlic, and colorful veggies like red bell pepper and zucchini, all simmered in a rich tomato and broth base seasoned with cumin, salt, and pepper. Ready in under 35 minutes, this keto-friendly and gluten-free pilaf is a guilt-free powerhouse of flavor and texture that's perfect as a wholesome side dish or a light main course. Topped with fresh parsley for a burst of herbal freshness, this dish is as visually appealing as it is satisfying. Add this **low-carb vegetable recipe** to your mealtime rotation and enjoy a healthy alternative packed with bold taste!
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Recipe Information
Ingredients
- 4 cups cauliflower (riced)
- 2 tablespoons olive oil
- 1 onion (medium, finely chopped)
- 3 garlic cloves (minced)
- 1 red bell pepper (diced)
- 1 zucchini (diced)
- 1 tablespoon tomato paste
- 1 cup chicken or vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon ground cumin
- 0.25 cup fresh parsley (chopped)
Instructions
Begin by preparing the cauliflower rice if not using pre-riced cauliflower. Remove the leaves and cut the cauliflower into medium-sized florets. Using a food processor, pulse the florets until they resemble the texture of rice. Set aside.
Heat the olive oil in a large skillet over medium heat.
Add the finely chopped onion to the skillet and sauté for about 3-4 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper and zucchini to the skillet, cooking for another 5 minutes, stirring occasionally.
Mix in the tomato paste, ensuring it’s well integrated with the sautéed vegetables.
Pour in the chicken or vegetable broth and bring the mixture to a gentle simmer.
Add the riced cauliflower to the skillet, stirring well to combine all ingredients.
Season the pilaf with salt, black pepper, and ground cumin.
Cover the skillet and let the pilaf cook for about 8-10 minutes, or until the cauliflower is tender and has absorbed most of the liquid.
Remove from heat and let it sit for a few minutes.
Garnish the pilaf with freshly chopped parsley before serving.
Serve the Low Carb Bulgur Pilaf warm as a side dish or a light main course.
Nutrition Facts
Calories |
616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2346 mg | 102% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 31.2 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 3914 mg | 83% | |
*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.
