Description
A quick and healthy recipe for bulgur pilaf made in just 20 minutes. This one-pot Mediterranean dish is high in fiber, comforting, and perfect for weeknight dinners or meal prep.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1/4 cup tomato paste
- 1 ripe tomato, diced
- 1/4 green bell pepper, chopped
- 1 ½ cups fine bulgur wheat (grade #1)
- 1 teaspoon cumin
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can chickpeas, rinsed and drained
- 3 cups warm vegetable or chicken broth
- 1 tablespoon fresh parsley, chopped
Instructions
- Heat olive oil in a large pot and cook the chopped onion until translucent.
- Add tomato paste, tomato, and green bell pepper, and sauté for 3 minutes.
- Add bulgur, cumin, salt, and pepper; stir to coat the grains.
- Mix in chickpeas and pour in warm broth.
- Cover the pot, remove from heat, and let it steam for 10 minutes.
- Fluff with a fork and garnish with parsley before serving.
- This recipe for bulgur pilaf delivers bold Mediterranean flavor in just 20 minutes.
- It’s a perfect one-pot meal that uses healthy ingredients like chickpeas and bulgur wheat.
Notes
- Use fine bulgur (#1) for fastest and fluffiest results.
- Vegetable broth keeps the dish vegan and adds flavor without extra calories.
- For a gluten-free variation, substitute bulgur with quinoa or rice.
- Add chopped spinach or zucchini for extra nutrients and texture.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 290 Kcal
- Sugar: 4g
- Sodium: 780mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 9g
- Protein: 9g
- Cholesterol: 0mg
Keywords: recipe for bulgur pilaf, bulgur pilaf recipe, Mediterranean bulgur recipe, quick bulgur wheat dish, one-pot pilaf, bulgur with chickpeas, easy pilaf recipe