Low Fat Bulgur Pilaf

Light, flavorful, and packed with wholesome ingredients, this Low Fat Bulgur Pilaf is the perfect go-to for a nutritious and satisfying meal. Made with nutty bulgur simmered in low-sodium vegetable broth, it's elevated by the aromatic pairing of cumin and coriander, while a rainbow of fresh vegetables—onion, carrot, and red bell pepper—adds layers of vibrant flavor and texture. A drizzle of lemon juice and a sprinkle of fresh parsley bring a bright, refreshing finish to this quick and simple dish that’s ready in just 35 minutes. Ideal as a healthy side or a light main, this heart-healthy recipe is low in fat yet bursting with taste, making it a must-try for weight-conscious foodies or anyone craving a plant-based pilaf that doesn’t skimp on flavor.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 unit medium onion, finely chopped
• 2 cloves garlic, minced
• 1 unit carrot, peeled and small diced
• 0.5 unit red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the bulgur in a fine mesh sieve under cold running water and let it drain well.

Step 2

In a medium saucepan, heat the olive oil over medium heat.

Step 3

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

Step 4

Stir in the minced garlic, diced carrot, and diced red bell pepper. Cook for an additional 5 minutes, until the carrots start to soften.

Step 5

Add the cumin and coriander, stirring to coat the vegetables with the spices, and cook for 1 minute until fragrant.

Step 6

Pour in the low-sodium vegetable broth and bring to a boil.

Step 7

Stir in the rinsed bulgur, salt, and black pepper.

Step 8

Once the mixture comes back to a boil, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the bulgur is tender and has absorbed most of the liquid.

Step 9

Remove the saucepan from heat. Let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 10

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

Step 11

Taste and adjust seasoning with additional salt and pepper if necessary before serving.

Nutrition Facts

Serving size	(992.4g)

Amount per serving	% Daily Value*
Calories	425.6

Total Fat 16.3g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 1881.8mg	0%
Total Carbohydrate 64.8g	0%
Dietary Fiber 15.6g	0%
Total Sugars 15.4g
Protein 10.1g	0%

Vitamin D 0IU	0%
Calcium 280.6mg	0%
Iron 8.4mg	0%
Potassium 1768.7mg	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: 32.9%

Protein: 9.1%

Carbs: 58.1%