Cracked Wheat and Pumpkin Pilaf

Elevate your mealtime with this vibrant and wholesome Cracked Wheat and Pumpkin Pilaf, a comforting one-pan dish that combines the nutty texture of bulgur wheat with the naturally sweet flavors of tender pumpkin. Infused with warm spices like cinnamon and cumin, this autumn-inspired pilaf is gently simmered in vegetable broth for a rich, savory depth. Topped with fresh parsley and optional crunchy toasted pumpkin seeds, it’s a nutrient-packed recipe perfect as a hearty vegetarian main or a delicious side dish. Quick to prepare in just 45 minutes, this pilaf is as nutritious as it is flavorful, making it an ideal option for cozy weeknight dinners or seasonal gatherings.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Cracked wheat (bulgur wheat)
• 2 cups Water
• 1.5 cups Pumpkin (peeled and diced into 1/2-inch cubes)
• 2 tablespoons Olive oil
• 1 medium Onion (finely chopped)
• 2 units Garlic cloves (minced)
• 0.5 teaspoons Ground cinnamon
• 1 teaspoon Ground cumin
• 1 cup Vegetable broth
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley (chopped, for garnish)
• 2 tablespoons Toasted pumpkin seeds (optional, for garnish)

Directions

Step 1

Rinse the cracked wheat under cold water and drain well.

Step 2

In a medium-sized pot, bring the water to a boil. Add the cracked wheat, reduce heat to low, cover, and let it cook for 10-12 minutes, or until tender. Drain any excess water and set aside.

Step 3

Heat olive oil in a large skillet or sauté pan over medium heat.

Step 4

Add the chopped onion and cook for 3-4 minutes until softened and translucent.

Step 5

Stir in the minced garlic, ground cinnamon, and ground cumin. Cook for 1 minute, stirring constantly, until fragrant.

Step 6

Add the diced pumpkin to the skillet. Stir to coat the pumpkin with the spices and cook for 5-6 minutes, stirring occasionally, until the pumpkin starts to soften.

Step 7

Pour in the vegetable broth, season with salt and black pepper, and bring the mixture to a gentle simmer. Cover the pan and cook for an additional 10 minutes, or until the pumpkin is tender and the broth has mostly evaporated.

Step 8

Add the cooked cracked wheat to the skillet and gently mix to combine. Cook for 2-3 minutes to warm everything through.

Step 9

Taste and adjust seasoning if needed. Remove from heat.

Step 10

Garnish with chopped parsley and toasted pumpkin seeds, if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	(1439.3g)

Amount per serving	% Daily Value*
Calories	1259.8

Total Fat 40.2g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 1805.5mg	0%
Total Carbohydrate 207.1g	0%
Dietary Fiber 45.3g	0%
Total Sugars 19.3g
Protein 38.1g	0%

Vitamin D 0IU	0%
Calcium 290.8mg	0%
Iron 12.6mg	0%
Potassium 2832.2mg	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: 26.9%

Protein: 11.4%

Carbs: 61.7%