Description
This bulgur wheat pilaf is a quick, flavorful, and wholesome dish that brings a Mediterranean twist to your table. Made with nutrient-rich bulgur, colorful vegetables, and savory seasonings, this easy healthy grain recipe is perfect for weeknights or festive gatherings.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 tablespoons tomato paste
- 1 medium tomato, diced (optional)
- 1 green bell pepper, chopped
- 1 cup fine bulgur wheat (#1 grade)
- 1/2 cup cooked chickpeas
- 2 cups vegetable or chicken broth
- 1 teaspoon ground cumin
- Salt and black pepper to taste
- 2 tablespoons chopped fresh parsley
Instructions
- Heat olive oil in a large pot over medium heat and sauté the chopped onions until translucent.
- Add tomato paste, diced tomato (if using), and chopped green pepper, cooking for 2–3 minutes until fragrant.
- Stir in the bulgur wheat and toast for 1–2 minutes, allowing the grains to absorb the base flavors.
- Add the cooked chickpeas and pour in the warm broth, then season with cumin, salt, and pepper.
- Bring to a simmer, cover the pot, and remove from heat, letting the pilaf rest for 10 minutes to fully absorb the liquid.
- Fluff the bulgur wheat pilaf with a fork, garnish with chopped parsley, and serve warm.
- This Mediterranean pilaf is perfect as a side or a light main course.
Notes
- Use low-sodium broth for a heart-healthier version.
- You can substitute red bell pepper or add diced zucchini for extra vegetables.
- Leftovers of this healthy grain recipe keep well for up to 3 days in the fridge.
- To make it vegan, ensure your broth is vegetable-based.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Healthy Recipes
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 250g)
- Calories: 280 Kcal
- Sugar: 3g
- Sodium: 420
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
Keywords: bulgur wheat pilaf, Mediterranean pilaf, healthy grain recipe, easy bulgur pilaf, vegetarian bulgur dish, Middle Eastern pilaf, bulgur pilaf with chickpeas