Chef Flower's Cracked Wheat Pilaf Kibrisli Bulgur Pilavi

Discover the vibrant flavors of the Mediterranean with Chef Flower’s Cracked Wheat Pilaf, also known as Kibrisli Bulgur Pilavi. This traditional Cypriot dish combines nutty bulgur wheat with the richness of olive oil, aromatic onions, and garlic, infused with bold notes of tomato paste, dried mint, and ground cumin. Simmered to perfection in savory stock, this wholesome and hearty pilaf is topped with optional fresh parsley for a burst of color and freshness. Ready in just 35 minutes, this versatile recipe is perfect as a satisfying vegetarian main or a complementary side dish for grilled meats or creamy yogurt. Packed with flavor and Mediterranean flair, it’s a must-try for fans of healthy, flavorful comfort food.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium or coarse grind)
• 3 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 tablespoon tomato paste
• 1 medium fresh tomato, diced
• 2 cups vegetable or chicken stock
• 1 teaspoon dried mint
• 0.5 teaspoons ground cumin
• 1 teaspoon salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Start by rinsing the bulgur wheat in a fine mesh strainer under cold water. Let it drain and set aside.

Step 2

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

Step 3

Add the finely chopped onion and sauté for 3-4 minutes until softened and translucent. Stir frequently to avoid burning.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the tomato paste and diced tomato. Cook for 5 minutes, stirring occasionally, until the tomatoes have softened and combined with the paste into a rich sauce.

Step 6

Pour in the stock and bring it to a boil.

Step 7

Stir in the bulgur wheat, dried mint, ground cumin, salt, and black pepper. Mix well to ensure the spices are evenly distributed.

Step 8

Lower the heat to a gentle simmer, cover the pot with a tight-fitting lid, and let the pilaf cook for 15-20 minutes. Check occasionally to ensure it is not sticking to the bottom of the pot.

Step 9

Once the bulgur has absorbed all the liquid and is tender, remove the pot from the heat. Let it rest, covered, for an additional 5 minutes.

Step 10

Fluff the pilaf with a fork and adjust seasoning if needed.

Step 11

Serve warm, garnished with fresh parsley if desired. Enjoy it as a side dish or a main meal with a salad or yogurt.

Nutrition Facts

Serving size	(1020.0g)

Amount per serving	% Daily Value*
Calories	1194.2

Total Fat 46.5g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 4144.0mg	0%
Total Carbohydrate 176.9g	0%
Dietary Fiber 42.2g	0%
Total Sugars 12.5g
Protein 31.8g	0%

Vitamin D 0IU	0%
Calcium 179.9mg	0%
Iron 8.5mg	0%
Potassium 1727.6mg	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: 33.4%

Protein: 10.1%

Carbs: 56.5%