Low Sodium Bulgur Pilaf
Elevate your mealtime with this wholesome and flavorful Low Sodium Bulgur Pilaf, a heart-healthy twist on a classic dish. Packed with fiber-rich bulgur wheat and a medley of fresh vegetables like onion, carrot, and celery, this recipe combines the aromatic goodness of dried thyme and oregano with a hint of citrusy brightness from fresh parsley and lemon juice. Toasted bulgur is simmered in low sodium vegetable broth for added depth and a perfectly tender texture. Quick to prepare, with only 10 minutes of prep time and 25 minutes to cook, this nutritious side dish is ideal for busy weeknights or as a vibrant addition to a Mediterranean-inspired meal. Serve it hot, and enjoy a guilt-free option that’s big on flavor and low on sodium! Keywords: low sodium recipes, bulgur pilaf, healthy side dish, Mediterranean cuisine, vegetarian pilaf.
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 2 cups Low sodium vegetable broth
- 2 tablespoons Olive oil
- 1 small, diced Onion
- 1 medium, diced Carrot
- 1 diced Celery stalk
- 2 cloves, minced Garlic
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Dried oregano
- 2 tablespoons, chopped Fresh parsley
- 1 tablespoon Lemon juice
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Add the diced onion, carrot, and celery to the saucepan. Sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the bulgur wheat to the saucepan and cook for 2-3 minutes, stirring frequently, until the bulgur is lightly toasted.
Pour the low sodium vegetable broth into the saucepan, then add the ground black pepper, dried thyme, and dried oregano.
Stir well, bring the mixture to a boil, then reduce the heat to low. Cover the saucepan and let the bulgur simmer for 12-15 minutes or until the liquid is absorbed and the bulgur is tender.
Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the flavors to meld.
Fluff the bulgur pilaf with a fork, stir in chopped fresh parsley and lemon juice, and serve hot.
Nutrition Facts
Calories |
999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 389 mg | 17% | |
| Total Carbohydrate | 165.8 g | 60% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 11.1 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1695 mg | 36% | |
*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.
