Low Fat Bulgur Pilaf
Elevate your side dish game with this wholesome and flavorful Low Fat Bulgur Pilaf, a perfect choice for health-conscious home cooks seeking a nutrient-rich alternative to traditional rice dishes. Packed with vibrant vegetables like carrots and red bell peppers, this recipe combines hearty bulgur wheat with aromatic cumin and coriander to deliver a bold, satisfying flavor profile. Simmered in low-sodium vegetable broth for added depth, the dish is finished with a touch of fresh parsley and bright lemon juice for a refreshing burst of zest. Ready in just 35 minutes, this easy, plant-based pilaf is low in fat, high in fiber, and an excellent option for busy weeknights or meal prep. Serve it as a wholesome side or pair it with your favorite protein for a complete meal that’s both nutritious and delicious. Keywords: Low Fat Bulgur Pilaf, healthy bulgur recipe, easy pilaf, vegan side dish, high fiber vegetarian meal.
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Recipe Information
Ingredients
- 1 cup bulgur
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 unit medium onion, finely chopped
- 2 cloves garlic, minced
- 1 unit carrot, peeled and small diced
- 0.5 unit red bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the bulgur in a fine mesh sieve under cold running water and let it drain well.
In a medium saucepan, heat the olive oil over medium heat.
Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, diced carrot, and diced red bell pepper. Cook for an additional 5 minutes, until the carrots start to soften.
Add the cumin and coriander, stirring to coat the vegetables with the spices, and cook for 1 minute until fragrant.
Pour in the low-sodium vegetable broth and bring to a boil.
Stir in the rinsed bulgur, salt, and black pepper.
Once the mixture comes back to a boil, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the bulgur is tender and has absorbed most of the liquid.
Remove the saucepan from heat. Let it sit, covered, for 5 minutes to allow the flavors to meld.
Fluff the bulgur pilaf with a fork, then stir in the fresh parsley and lemon juice.
Taste and adjust seasoning with additional salt and pepper if necessary before serving.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1882 mg | 82% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 15.4 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 281 mg | 22% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1769 mg | 38% | |
*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.
