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5.0 from 2,583 votes

Bulgur Pilaf

This Lebanese style Bulgur Pilaf recipe is hearty, healthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.

Prep Time
5 mins
Cook Time
5 mins
Resting Time
10 mins
Total Time
20 mins
Servings: 6 servings
Calories: 190 kcal
Course: Side Dish
Cuisine: African , Mediterranean , Lebanese

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

    Cup of Yum
  1. Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
  2. Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
  3. 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.
  4. 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.
  5. Serve with chopped parsley and fresh vegetables, if desired.

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

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

% 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.