Low Carb Bulgur Pilaf

Savor the vibrant flavors of this Low Carb Bulgur Pilaf, a wholesome and vegetable-packed twist on the classic Middle Eastern dish. Instead of traditional bulgur, this recipe features nutrient-rich cauliflower rice, making it perfect for those following low-carb or gluten-free diets. Sautéed onions, garlic, red bell pepper, and zucchini create a flavorful base, while a touch of tomato paste, warming cumin, and a splash of broth infuse the dish with rich, savory depth. Simple to prepare in just 35 minutes, this easy cauliflower pilaf is garnished with fresh parsley for a pop of color and garden-fresh taste. Serve it as a nutritious side dish or a light, standalone meal that’s both satisfying and guilt-free. Ideal for healthy eating, meal prepping, or a weeknight dinner with incredible flavor!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 cups cauliflower (riced)
• 2 tablespoons olive oil
• 1 onion (medium, finely chopped)
• 3 garlic cloves (minced)
• 1 red bell pepper (diced)
• 1 zucchini (diced)
• 1 tablespoon tomato paste
• 1 cup chicken or vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon ground cumin
• 0.25 cup fresh parsley (chopped)

Directions

Step 1

Begin by preparing the cauliflower rice if not using pre-riced cauliflower. Remove the leaves and cut the cauliflower into medium-sized florets. Using a food processor, pulse the florets until they resemble the texture of rice. Set aside.

Step 2

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

Step 3

Add the finely chopped onion to the skillet and sauté for about 3-4 minutes until translucent.

Step 4

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

Step 5

Add the diced red bell pepper and zucchini to the skillet, cooking for another 5 minutes, stirring occasionally.

Step 6

Mix in the tomato paste, ensuring it’s well integrated with the sautéed vegetables.

Step 7

Pour in the chicken or vegetable broth and bring the mixture to a gentle simmer.

Step 8

Add the riced cauliflower to the skillet, stirring well to combine all ingredients.

Step 9

Season the pilaf with salt, black pepper, and ground cumin.

Step 10

Cover the skillet and let the pilaf cook for about 8-10 minutes, or until the cauliflower is tender and has absorbed most of the liquid.

Step 11

Remove from heat and let it sit for a few minutes.

Step 12

Garnish the pilaf with freshly chopped parsley before serving.

Step 13

Serve the Low Carb Bulgur Pilaf warm as a side dish or a light main course.

Nutrition Facts

Serving size	(1492.2g)

Amount per serving	% Daily Value*
Calories	616.3

Total Fat 32.6g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2345.5mg	0%
Total Carbohydrate 72.1g	0%
Dietary Fiber 24.4g	0%
Total Sugars 31.2g
Protein 24.8g	0%

Vitamin D 0IU	0%
Calcium 405.4mg	0%
Iron 10.0mg	0%
Potassium 3914.4mg	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: 43.1%

Protein: 14.6%

Carbs: 42.3%