Mediterranean Diet Fragrant Bulgur Pilaf
Elevate your meal planning with this Mediterranean Diet Fragrant Bulgur Pilaf, a wholesome and aromatic dish that's as nourishing as it is delicious. Featuring nutty bulgur wheat toasted to perfection and simmered in savory vegetable broth, this recipe is infused with the bold, earthy flavors of cumin, coriander, and a hint of cinnamon. A vibrant medley of tender chickpeas, sweet cherry tomatoes, and sautéed red bell pepper adds layers of texture and color, while fresh parsley and a splash of zesty lemon juice brighten every bite. Packed with plant-based protein and heart-healthy olive oil, this easy one-pot recipe comes together in just 45 minutes, making it the perfect side dish or light, satisfying main course. Whether you're embracing a Mediterranean lifestyle or simply seeking out healthy meal inspiration, this fragrant bulgur pilaf will quickly become a go-to favorite!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 1 medium, diced red bell pepper
- 2 cups vegetable broth
- 1 cup, drained and rinsed canned chickpeas
- 1 cup, halved cherry tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh parsley
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a medium-sized pot over medium heat.
Add the diced onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and diced red bell pepper, and cook for an additional 3 minutes, until the pepper is slightly softened.
Add the bulgur wheat to the pot, stirring continuously for 2 minutes to toast it lightly.
Pour in the vegetable broth, then add the rinsed chickpeas, halved cherry tomatoes, ground cumin, ground coriander, ground cinnamon, salt, and black pepper.
Stir everything together, bring to a boil, then reduce the heat to low and cover the pot with a lid.
Let the bulgur pilaf simmer for 15-20 minutes, or until the liquid is absorbed and the bulgur is tender.
Once cooked, remove the pot from the heat and let it stand, covered, for 5 minutes.
Fluff the pilaf with a fork, then stir in the chopped fresh parsley and lemon juice.
Taste and adjust seasoning if necessary.
Serve warm as a side dish or enjoy it as a light main course.
Nutrition Facts
Calories |
1438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3064 mg | 133% | |
| Total Carbohydrate | 239.8 g | 87% | |
| Dietary Fiber | 57.2 g | 204% | |
| Total Sugars | 30.0 g | ||
| Protein | 47.2 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 3120 mg | 66% | |
*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.
