Low Sodium Fragrant Bulgur Pilaf
Elevate your weeknight meals with this Low Sodium Fragrant Bulgur Pilaf, a wholesome, nutrient-packed dish that's bursting with flavor while being gentle on your sodium intake. The nutty bulgur wheat forms the hearty base of this recipe, complemented by a vibrant medley of sautéed vegetables, including sweet red bell peppers, earthy carrots, and aromatic onions. A warm spice blend of cumin, coriander, and turmeric infuses every bite with fragrant, earthy notes, while a splash of fresh lemon juice and parsley adds the perfect finishing touch of brightness. Quick and easy to prepare in just 30 minutes, this plant-based, low-sodium side dish pairs beautifully with roasted meats, grilled vegetables, or as a standalone entree. Healthy, delicious, and colorful—this pilaf is sure to become a staple in your kitchen repertoire!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 medium carrot, peeled and diced
- 1 medium red bell pepper, diced
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
- 1 piece bay leaf
Instructions
Begin by rinsing the bulgur wheat under cold running water. Set aside to drain.
In a medium saucepan over medium heat, heat the olive oil.
Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic, diced carrot, and red bell pepper. Cook for another 2-3 minutes until the carrots begin to soften.
Add the cumin powder, coriander powder, turmeric powder, and black pepper to the pan. Stir well to coat the vegetables with the spices.
Add the rinsed bulgur wheat to the pan, stirring to combine with the vegetables and spices.
Pour in the water and add the bay leaf. Stir briefly and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pan with a lid, and let the bulgur cook for 15 minutes or until the liquid is absorbed and the bulgur is tender.
Once cooked, remove the pan from heat and let it sit, covered, for 5 minutes to allow the grains to absorb any remaining moisture.
Remove the bay leaf. Fluff the bulgur with a fork and stir in the fresh parsley and lemon juice.
Serve warm and enjoy your flavorful, low sodium bulgur pilaf.
Nutrition Facts
Calories |
1041 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 139 mg | 6% | |
| Total Carbohydrate | 173.5 g | 63% | |
| Dietary Fiber | 43.4 g | 155% | |
| Total Sugars | 14.5 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2075 mg | 44% | |
*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.
