Soy-Free Fragrant Bulgur Pilaf

Delight your taste buds with this Soy-Free Fragrant Bulgur Pilaf, a vibrant and wholesome dish that’s perfect as a side or main course. Packed with warm spices like cumin and cinnamon, sweet bursts of dried apricots, and refreshing hints of lemon, this recipe is a flavorful fusion of savory and sweet. Bulgur wheat is lightly toasted and simmered in vegetable broth, creating a fluffy, fragrant base that’s complemented by sautéed vegetables and fresh parsley. Ready in just 35 minutes, this easy and heart-healthy recipe is entirely plant-based and soy-free, catering to a variety of dietary preferences. Serve it warm for a comforting meal or as a festive addition to your table.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 tablespoons olive oil
• 1 medium onion
• 1 medium carrot
• 3 cloves garlic
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 2 cups vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup dried apricots
• 0.5 cup fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Dice the onion and carrot, mince the garlic, and chop the dried apricots and parsley.

Step 2

In a medium-sized pot, heat the olive oil over medium heat. Add the onions and carrots, and sauté for 5-6 minutes until softened.

Step 3

Stir in the minced garlic, ground cumin, and ground cinnamon. Cook for an additional minute until fragrant.

Step 4

Add the bulgur wheat to the pot and toast it lightly for 2-3 minutes, stirring frequently.

Step 5

Pour in the vegetable broth, then add salt and black pepper, and bring to a boil.

Step 6

Reduce the heat to low, cover the pot, and simmer for 12-15 minutes, or until the liquid is absorbed and the bulgur is tender.

Step 7

Remove the pot from heat and let it sit, covered, for 5 minutes.

Step 8

Fluff the bulgur with a fork, then stir in the chopped apricots, parsley, and lemon juice.

Step 9

Serve warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(993.8g)

Amount per serving	% Daily Value*
Calories	1277.5

Total Fat 35.9g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3575.1mg	0%
Total Carbohydrate 220.7g	0%
Dietary Fiber 48.4g	0%
Total Sugars 34.8g
Protein 36.7g	0%

Vitamin D 0IU	0%
Calcium 299.5mg	0%
Iron 12.0mg	0%
Potassium 2770.0mg	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: 10.9%

Carbs: 65.3%