Low Sodium Fragrant Bulgur Pilaf

Transform your meals with this Low Sodium Fragrant Bulgur Pilaf, a vibrant yet heart-healthy dish brimming with color, texture, and aromatic spices. Featuring nutty bulgur wheat infused with earthy cumin, warm turmeric, and zesty coriander, this pilaf is a guilt-free flavor-packed alternative to traditional rice dishes. Sautéed onion, garlic, carrots, and bell peppers bring a burst of freshness and a subtle sweetness, while a final flourish of fresh parsley and a splash of lemon juice add a refreshing lift. Perfect as a wholesome side or a light main course, this easy-to-make pilaf is low in sodium yet rich in taste, making it a go-to recipe for anyone looking to prioritize their health without sacrificing satisfaction. Ready in just 30 minutes and ideal for meal prep, this vegan-friendly dish pairs beautifully with grilled proteins or a crisp salad.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 medium carrot, peeled and diced
• 1 medium red bell pepper, diced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 tablespoon lemon juice
• 1 piece bay leaf

Directions

Step 1

Begin by rinsing the bulgur wheat under cold running water. Set aside to drain.

Step 2

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

Step 3

Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.

Step 4

Stir in the minced garlic, diced carrot, and red bell pepper. Cook for another 2-3 minutes until the carrots begin to soften.

Step 5

Add the cumin powder, coriander powder, turmeric powder, and black pepper to the pan. Stir well to coat the vegetables with the spices.

Step 6

Add the rinsed bulgur wheat to the pan, stirring to combine with the vegetables and spices.

Step 7

Pour in the water and add the bay leaf. Stir briefly and bring the mixture to a gentle boil.

Step 8

Reduce the heat to low, cover the pan with a lid, and let the bulgur cook for 15 minutes or until the liquid is absorbed and the bulgur is tender.

Step 9

Once cooked, remove the pan from heat and let it sit, covered, for 5 minutes to allow the grains to absorb any remaining moisture.

Step 10

Remove the bay leaf. Fluff the bulgur with a fork and stir in the fresh parsley and lemon juice.

Step 11

Serve warm and enjoy your flavorful, low sodium bulgur pilaf.

Nutrition Facts

Serving size	(1071.0g)

Amount per serving	% Daily Value*
Calories	1040.9

Total Fat 32.4g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 139.4mg	0%
Total Carbohydrate 173.5g	0%
Dietary Fiber 43.4g	0%
Total Sugars 14.5g
Protein 28.9g	0%

Vitamin D 0IU	0%
Calcium 346.7mg	0%
Iron 12.4mg	0%
Potassium 2074.8mg	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: 26.5%

Protein: 10.5%

Carbs: 63.0%