Simple Bulgur Pilaf

Elevate your weeknight meals with this Simple Bulgur Pilaf, a wholesome, one-pot dish bursting with Mediterranean-inspired flavors. Made with nutty, medium-grind bulgur wheat, sautéed onions, garlic, and juicy tomatoes, this recipe combines pantry staples with aromatic spices like cumin and paprika for a dish that’s both hearty and flavorful. Simmered in your choice of chicken or vegetable stock for tender perfection, this quick and easy pilaf comes together in just 25 minutes, making it an ideal side dish or light vegetarian main course. Garnished with fresh parsley for a touch of brightness, this versatile recipe pairs beautifully with roasted vegetables, grilled meats, or a dollop of tangy yogurt, delivering a healthy, satisfying addition to your table. Perfect for meal prep or a simple dinner solution, this bulgur pilaf is as nutritious as it is delicious!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat (medium grind)
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 large tomato, diced
• 1 tablespoon tomato paste
• 2 cups chicken or vegetable stock
• 0.5 teaspoons ground cumin
• 0.5 teaspoons paprika
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a medium saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.

Step 3

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

Step 4

Add the diced tomato and tomato paste to the pan. Cook for 2-3 minutes, stirring frequently, allowing the tomatoes to break down slightly.

Step 5

Stir in the bulgur wheat, ground cumin, paprika, salt, and black pepper. Mix well to coat the bulgur with the tomato and spice mixture.

Step 6

Pour in the chicken or vegetable stock and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 12-15 minutes, or until the bulgur is tender and the liquid has been absorbed.

Step 8

Remove the pan from the heat and let it sit, covered, for 5 minutes to allow the pilaf to steam.

Step 9

Fluff the bulgur pilaf with a fork and transfer it to a serving dish.

Step 10

Garnish with fresh parsley, if desired, and serve warm.

Nutrition Facts

Serving size	(1036.0g)

Amount per serving	% Daily Value*
Calories	1076.3

Total Fat 32.7g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2965.7mg	0%
Total Carbohydrate 178.7g	0%
Dietary Fiber 42.4g	0%
Total Sugars 13.6g
Protein 32.2g	0%

Vitamin D 0IU	0%
Calcium 183.7mg	0%
Iron 8.7mg	0%
Potassium 1828.1mg	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: 25.9%

Protein: 11.3%

Carbs: 62.8%