5.0 from 21 votes
Bulgur Pilav
A healthy and delicious vegetarian tomato bulgar pilaf, commonly known as bulgar pilav in Turkey.
Prep Time
10 mins
Cook Time
10 mins
Servings: 6 people
Calories: 255 kcal
Course:
Main Course
Cuisine:
Middle Eastern
Ingredients
- 3 tablespoon olive oil
- 2 small onions, finely diced
- 3 garlic cloves, minced
- 1 green bell pepper, diced
- 4 tablespoon tomato paste 60g
- 2 cans diced tomatoes, drained of their juice 15 oz or 400 g each
- 2 cups coarse bulgur
- 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.
Cup of Yum
Notes
- If you don't mind this not being a vegetarian dish, you can use a chicken stock cube instead of vegetable stock.
- For extra protein, feel free to add a can of drained chickpeas at the same time as the bulgur while cooking. It'll be delicious!
- Make this vegan: To make this to be vegan, just omit the butter. Add olive oil instead.
- Serve with yogurt for a light meal, or as a side dish to chicken or beef. This is amazing with lamb kebabs too.
- Bulgur type: This recipe works best with coarse bulgur. To substitute with fine bulgur, reduce cooking time by 3-4 minutes.
- Storing leftovers:Leftover bulgur can be stored tightly covered in the fridge for 4-5 days, and reheated in the microwave, on low heat on a stovetop, or enjoyed cold.
- Freezing instructions: Place in an airtight container until it has reached room temperature, then freeze for up to two months.
Nutrition Information
Calories
255kcal
(13%)
Carbohydrates
43g
(14%)
Protein
7g
(14%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
1mg
(0%)
Sodium
603mg
(25%)
Potassium
398mg
(11%)
Fiber
10g
(40%)
Sugar
4g
(8%)
Vitamin A
250IU
(5%)
Vitamin C
22mg
(24%)
Calcium
39mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 255
% 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.