Mediterranean Diet Fragrant Bulgur Pilaf

Infuse your table with vibrant Mediterranean flavors with this Fragrant Bulgur Pilaf, a wholesome recipe that’s perfect for anyone embracing the Mediterranean diet. Packed with nutritious bulgur wheat, protein-rich chickpeas, and a medley of colorful vegetables like red bell peppers and cherry tomatoes, this dish is seasoned beautifully with warm spices including cumin, coriander, and a hint of cinnamon. Simmered in aromatic vegetable broth and finished with fresh parsley and zesty lemon juice, this one-pot wonder is as easy to prepare as it is satisfying. Ready in just 45 minutes, it’s an ideal option for a healthy weeknight dinner or an impressive side dish for entertaining.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 cloves, minced garlic
• 1 medium, diced red bell pepper
• 2 cups vegetable broth
• 1 cup, drained and rinsed canned chickpeas
• 1 cup, halved cherry tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a medium-sized pot over medium heat.

Step 2

Add the diced onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and diced red bell pepper, and cook for an additional 3 minutes, until the pepper is slightly softened.

Step 4

Add the bulgur wheat to the pot, stirring continuously for 2 minutes to toast it lightly.

Step 5

Pour in the vegetable broth, then add the rinsed chickpeas, halved cherry tomatoes, ground cumin, ground coriander, ground cinnamon, salt, and black pepper.

Step 6

Stir everything together, bring to a boil, then reduce the heat to low and cover the pot with a lid.

Step 7

Let the bulgur pilaf simmer for 15-20 minutes, or until the liquid is absorbed and the bulgur is tender.

Step 8

Once cooked, remove the pot from the heat and let it stand, covered, for 5 minutes.

Step 9

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

Step 10

Taste and adjust seasoning if necessary.

Step 11

Serve warm as a side dish or enjoy it as a light main course.

Nutrition Facts

Serving size	(1399.8g)

Amount per serving	% Daily Value*
Calories	1438.5

Total Fat 40.1g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3063.5mg	0%
Total Carbohydrate 239.8g	0%
Dietary Fiber 57.2g	0%
Total Sugars 30.0g
Protein 47.2g	0%

Vitamin D 0IU	0%
Calcium 360.1mg	0%
Iron 14.2mg	0%
Potassium 3119.8mg	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: 23.9%

Protein: 12.5%

Carbs: 63.6%