Heart-Healthy Fragrant Bulgur Pilaf

Elevate your mealtime with this Heart-Healthy Fragrant Bulgur Pilaf, a wholesome and flavorful twist on a classic dish. Packed with fiber-rich bulgur wheat and vibrant vegetables like carrots, red bell peppers, and peas, this one-pot wonder is a nutritious choice for any occasion. Infused with warm spices like cumin and cinnamon, the pilaf is simmered in savory vegetable broth for layers of tantalizing flavor. A touch of fresh parsley, a splash of lemon juice, and a sprinkle of seasoning complete this light yet satisfying dish. Perfect as a nutrient-packed side or a vegetarian main, this easy-to-make recipe is ready in just 30 minutes, making it your go-to for quick, heart-healthy meals. Rich in flavors, high in fiber, and brimming with plant-based goodness, this pilaf delivers on both taste and wellness.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium, finely chopped yellow onion
• 2 cloves, minced garlic
• 1 medium, diced carrot
• 1 medium, diced red bell pepper
• 2 cups vegetable broth
• 1 teaspoon cumin
• 0.5 teaspoon cinnamon
• 1 bay leaf
• 0.5 cup frozen peas
• 0.25 cup, chopped fresh parsley
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the bulgur wheat under cold water in a fine-mesh sieve and set aside to drain.

Step 2

Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook, stirring often, until the onion is soft and translucent, about 3 to 4 minutes.

Step 3

Add the minced garlic, diced carrot, and diced red bell pepper to the pan. Continue to sauté for another 3 minutes, allowing the vegetables to soften.

Step 4

Stir in the bulgur wheat, ensuring it is well-coated with the oil and vegetable mixture.

Step 5

Pour in the vegetable broth, then stir in the cumin, cinnamon, and add the bay leaf. Bring the mixture to a simmer over medium-high heat.

Step 6

Once simmering, reduce the heat to low, cover the saucepan, and cook for 10 minutes.

Step 7

Add the frozen peas, replace the lid, and cook for an additional 5 minutes or until the bulgur is tender and all the liquid is absorbed. Remove the bay leaf.

Step 8

Fluff the pilaf with a fork and stir in the chopped parsley, lemon juice, salt, and black pepper.

Step 9

Serve warm as a side dish or a light main course, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(1091.6g)

Amount per serving	% Daily Value*
Calories	1251.8

Total Fat 36.1g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 2391.6mg	0%
Total Carbohydrate 207.6g	0%
Dietary Fiber 51.1g	0%
Total Sugars 23.9g
Protein 39.3g	0%

Vitamin D 0IU	0%
Calcium 268.3mg	0%
Iron 11.6mg	0%
Potassium 2559.2mg	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: 24.8%

Protein: 12.0%

Carbs: 63.3%