Low Fat Fragrant Bulgur Pilaf
Elevate your mealtime with this Low Fat Fragrant Bulgur Pilaf, a wholesome and aromatic dish that's packed with flavor yet light on calories. Made with nutty bulgur wheat simmered in low-sodium vegetable broth, this recipe is infused with a fragrant blend of ground cumin, coriander, cinnamon, and dried thyme for a warm, earthy spice profile. Sautéed onion, garlic, and carrot add sweetness and texture, while a splash of lemon juice and fresh parsley brighten each bite. Perfect as a healthy side dish or a light vegetarian meal, this quick and easy recipe comes together in under 30 minutes, making it ideal for busy weeknights. Rich in fiber, low in fat, and bursting with fragrant goodness, this pilaf is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 0.5 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon dried thyme
- 1 leaf bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Add the finely chopped onion, minced garlic, and diced carrot. Sauté for about 5 minutes or until the onions are translucent and the carrots are tender.
Mix in the ground cumin, ground coriander, ground cinnamon, and dried thyme. Cook for another minute until the spices are fragrant.
Stir in the bulgur wheat, coating it well with the oil and spices.
Pour in the vegetable broth and add the bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a simmer. Once it begins to simmer, reduce the heat to low, cover the saucepan, and cook for 15 minutes or until the bulgur has absorbed all the liquid.
Once cooked, remove the saucepan from the heat. Let it rest, covered, for 5 minutes.
Remove the bay leaf, then fluff the bulgur pilaf with a fork.
Stir in the chopped fresh parsley and lemon juice, adjusting salt and pepper to taste if necessary.
Serve warm as a side dish or enjoy as a light meal.
Nutrition Facts
Calories |
871 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1538 mg | 67% | |
| Total Carbohydrate | 165.7 g | 60% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 10.4 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1630 mg | 35% | |
*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.
