Bulgur Pilaf
User Reviews
5.0
2,583 reviews
Excellent
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Prep Time
5 mins
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Cook Time
5 mins
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Resting Time
10 mins
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Total Time
20 mins
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Servings
6 servings
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Calories
190 kcal
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Course
Side Dish
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Cuisine
African, Mediterranean, Lebanese
Bulgur Pilaf
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This Lebanese style Bulgur Pilaf recipe is hearty, healthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.
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Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion finely chopped
- ¼ cup tomato paste
- 1 vine ripe tomato finely chopped
- ¼ green pepper finely chopped
- 1 ½ cups fine #1 bulgur wheat
- 1 teaspoon cumin
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 can chickpeas rinsed and drained
- 3 cups chicken broth
- 1 tablespoon parsley finely chopped
Instructions
- Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
- Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
- Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste, about 2-3 minutes.
- Add the chickpeas on top along with 3 cups of chicken broth or water and stir to combine. Remove from heat, close the lid and allow the bulgur to absorb the liquid for 10 minutes. Open the lid and fluff with a fork.
- Serve with chopped parsley and fresh vegetables, if desired.
Equipments used:
Notes
- Storage: Store any leftovers in an airtight container. They will last up to 5 days and can be reheated in the microwave or enjoyed cold.
- Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- Instead of fine bulgur, you can use regular bulgur. But in that case, you will need to cook the bulgur for 15 minutes on a low heat.
- Instead of fresh tomatoes, you can used canned tomatoes. It may help to chop them finely though so they don't dominate the dish.
- Instead of chickpeas, you can use other beans, other vegetables or even chicken or beef.
Nutrition Information
Show Details
Calories
190kcal
(10%)
Carbohydrates
32g
(11%)
Protein
6g
(12%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
913mg
(38%)
Potassium
438mg
(13%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
412IU
(8%)
Vitamin C
20mg
(22%)
Calcium
33mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 190 kcal
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 32g | 11% |
| Protein | 6g | 12% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 913mg | 38% |
| Potassium | 438mg | 9% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 412IU | 8% |
| Vitamin C | 20mg | 22% |
| Calcium | 33mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
2,583 reviews
Excellent
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