Bulgur Pilaf
User Reviews
5
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Prep Time
5 mins
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Cook Time
15 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
Description
This recipe starts with slowly cooking chopped onions in olive oil until translucent, then adding tomato paste, fresh tomato, and green pepper, allowing the mixture to develop flavor over a few minutes. Fine bulgur is stirred in and fully coated with the tomato mixture, then seasoned with cumin, salt, and pepper. Chickpeas are added before pouring in chicken broth. The pot is covered and removed from heat for ten minutes, allowing bulgur to soak and cook through by absorption. The finished pilaf is fluffed with a fork and garnished with chopped parsley.
The dish combines mild spice from cumin with the natural sweetness and acidity of tomatoes, creating a moist, tender grain with some bite. The presence of chickpeas adds earthiness and texture. Cooking by steaming in broth helps bulgur remain fluffy without becoming mushy.
Bulgur Pilaf can be served as a side or a vegetarian main with fresh vegetables. Leftovers can be refrigerated for up to five days and eaten cold or reheated. Substitutions include regular bulgur requiring longer cooking, canned tomatoes finely chopped to maintain texture, or swapping chickpeas for other legumes or meats.
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 bulgur wheat fine #1
- 1 teaspoon cumin
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 chickpeas rinsed and drained, canned
- 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.
Notes
- Store leftovers in an airtight container and refrigerate up to 5 days; reheat gently or enjoy cold.
- Regular bulgur can replace fine bulgur but requires about 15 minutes of low heat cooking.
- Canned tomatoes can substitute fresh; chop finely to avoid overpowering the dish.
- Chickpeas can be swapped with other beans, vegetables, or meats according to preference.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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