Bulgur Pilaf with Tomatoes Shallots and Mint

Bright, fresh, and packed with Mediterranean-inspired flavors, this Bulgur Pilaf with Tomatoes, Shallots, and Mint is a quick and healthy side dish that’s as versatile as it is satisfying. Made with nutrient-rich bulgur wheat, ripe tomatoes, and fragrant shallots, this dish is lightly seasoned with ground cumin and a squeeze of lemon juice for a balanced flavor profile. The addition of fresh mint leaves adds a burst of herbal freshness, making it a perfect complement to grilled meats, roasted vegetables, or as a light vegetarian main. Ready in just 30 minutes, this one-pot recipe is a time-saving option for busy weeknights or an impressive addition to your next dinner spread. Ideal for those seeking vibrant, wholesome recipes with a touch of Middle Eastern flair, this Bulgur Pilaf is sure to become a staple in your kitchen.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium or fine grain)
• 3 tablespoons olive oil
• 2 medium shallots, finely chopped
• 2 garlic cloves, minced
• 3 large ripe tomatoes, diced
• 1.5 cups vegetable broth or water
• 0.5 teaspoons ground cumin
• 0.75 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 cup fresh mint leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the bulgur wheat under cold running water and drain it well. Set aside.

Step 2

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

Step 3

Add the chopped shallots to the pan and sauté for 3-4 minutes until softened and lightly golden.

Step 4

Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 5

Add the diced tomatoes to the pan and cook for 4-5 minutes, stirring occasionally, until they begin to break down and release their juices.

Step 6

Stir in the bulgur wheat, ensuring it is well coated in the tomato mixture.

Step 7

Pour in the vegetable broth or water, then add the ground cumin, salt, and black pepper. Stir to combine.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low, cover the pan with a lid, and let it simmer for 10 minutes or until the bulgur absorbs the liquid and is tender.

Step 9

Remove the pan from heat and let it sit, covered, for 5 minutes to steam.

Step 10

Fluff the bulgur with a fork, then stir in the fresh mint and lemon juice.

Step 11

Taste and adjust seasoning if needed before serving.

Nutrition Facts

Serving size	(1297.7g)

Amount per serving	% Daily Value*
Calories	1275.8

Total Fat 47.1g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 3258.9mg	0%
Total Carbohydrate 199.6g	0%
Dietary Fiber 51.5g	0%
Total Sugars 25.1g
Protein 35.5g	0%

Vitamin D 0IU	0%
Calcium 373.8mg	0%
Iron 14.4mg	0%
Potassium 3077.1mg	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: 31.1%

Protein: 10.4%

Carbs: 58.5%