Bulgur Pilav
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Servings
6 people
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Calories
255 kcal
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Course
Main Course
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Cuisine
Middle Eastern
Bulgur Pilav
Description
This Bulgur Pilav starts with sweating finely diced onion, minced garlic, and diced green bell pepper in olive oil until soft. Tomato paste and diced tomatoes are added and stirred to coat before incorporating coarse bulgur wheat, allowing the grains to absorb tomato flavor. Water and a vegetable or chicken stock cube provide cooking liquid, while butter enriches the texture.
The mixture is seasoned with salt, black pepper, cumin, and allspice (or seven spices), flavored with aromatic spice warmth. After combining ingredients, the pilav is brought to a simmer uncovered until mostly absorbed, then covered on low heat to steam the bulgur until tender.
Bulgur Pilav pairs well with yogurt as a standalone meal or can be served alongside chicken, beef, or lamb dishes, complementing grilled or roasted proteins. The recipe is adaptable to vegetarian or vegan diets by substituting stock and omitting butter. Leftovers store well refrigerated or frozen for convenient future meals.
Coarse bulgur is preferred for texture; if using fine bulgur, reduce cooking time slightly. Adding chickpeas during cooking can boost protein content, making the pilav more filling.
Ingredients
- 3 tablespoon olive oil
- 2 onion small, finely diced
- 3 garlic cloves, minced
- 1 green bell pepper diced
- 4 tablespoon tomato paste 60g
- 2 cans tomato 15 oz or 400 g each, diced, drained of juice
- 2 cups bulgur coarse
- 3 cups water
- 1 vegetable stock cube or chicken stock cube
- 1 heaped tbsp butter or olive oil for vegan
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cumin
- 1/4 teaspoon allspice or seven spices
Instructions
- Heat the olive oil in a large pot over medium heat. Once hot, add the onions and sauté for a few minutes until softened. Add the minced garlic and diced bell pepper and cook another minute, stirring.
- Add the tomato paste and saute for a minute, then add the diced tomatoes, and stir to combine. Add the bulgur and stir until well coated with tomatoes.
- Add the water and vegetable stock cube, then the butter and salt, pepper, cumin and seven spices.
- Stir until well combined, and bring to a simmer. Simmer uncovered for 5-7 minutes until most of the liquid is absorbed, then cover, reduce heat to low and cook for a further 10 minutes.
Notes
- To keep the dish vegetarian, use vegetable stock cubes; chicken stock cubes can be used if not strict vegetarian.
- Add drained chickpeas when cooking bulgur to increase protein and texture.
- Use olive oil instead of butter to make the pilav vegan friendly.
- Pairs well with yogurt or as a side to grilled meats like lamb kebabs.
- Use coarse bulgur for best texture; reduce cooking time if substituting with fine bulgur.
- Store leftovers refrigerated for 4-5 days; reheat gently or enjoy cold.
- Freeze cooled leftover pilav in airtight containers for up to two months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 255 kcal
% Daily Value*
| Calories | 255kcal | 13% |
| Carbohydrates | 43g | 14% |
| Protein | 7g | 14% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 1mg | 0% |
| Sodium | 603mg | 25% |
| Potassium | 398mg | 8% |
| Fiber | 10g | 40% |
| Sugar | 4g | 8% |
| Vitamin A | 250IU | 5% |
| Vitamin C | 22mg | 24% |
| Calcium | 39mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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