Bulgur Pilaf with Tomato and Zucchini

Savor the wholesome flavors of this Bulgur Pilaf with Tomato and Zucchini—a Mediterranean-inspired dish that's both nourishing and vibrant. This recipe combines fluffy, tender bulgur wheat with a medley of sautéed zucchini, juicy tomatoes, and aromatic spices like cumin and paprika for a perfectly seasoned pilaf. Cooked in a vegetable broth for maximum flavor, this one-pot dish is as easy as it is delicious. Finished with a sprinkle of fresh parsley, it’s ideal as a hearty side dish or a light vegetarian main course. Ready in just 40 minutes, this nutritious and satisfying pilaf is perfect for busy weeknights or meal prep.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 medium onion
• 2 garlic cloves
• 1 medium zucchini
• 2 large tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons parsley

Directions

Step 1

Rinse the bulgur wheat under cold water and set aside to drain.

Step 2

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 3

Dice the onion and sauté it in the skillet until softened and translucent, about 3-4 minutes.

Step 4

Mince the garlic cloves and add them to the skillet, cooking for an additional 1 minute until fragrant.

Step 5

Cut the zucchini into small cubes and add it to the skillet. Sauté for about 5 minutes, stirring occasionally, until the zucchini softens.

Step 6

Chop the tomatoes into small pieces and add them to the skillet along with the tomato paste. Stir well to combine and cook for 2-3 minutes.

Step 7

Add the ground cumin, paprika, salt, and black pepper, stirring to evenly coat the vegetables with the spices.

Step 8

Pour in the vegetable broth and bring the mixture to a gentle boil.

Step 9

Stir in the bulgur wheat, reduce the heat to low, and cover the skillet with a lid. Let the pilaf simmer for 15 minutes or until the bulgur is tender and most of the liquid has been absorbed.

Step 10

Remove the skillet from heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 11

Finely chop the parsley and sprinkle it over the pilaf before serving.

Step 12

Fluff the pilaf with a fork and serve warm as a side dish or a main course.

Nutrition Facts

Serving size	(1362.2g)

Amount per serving	% Daily Value*
Calories	1288.7

Total Fat 37.2g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 4.5g
Cholesterol 0mg	0%
Sodium 4231.1mg	0%
Total Carbohydrate 217.4g	0%
Dietary Fiber 48.5g	0%
Total Sugars 38.7g
Protein 39.3g	0%

Vitamin D 0IU	0%
Calcium 277.4mg	0%
Iron 11.8mg	0%
Potassium 3274.9mg	0%

*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.

Source of Calories

Fat: 24.6%

Protein: 11.5%

Carbs: 63.9%