4.8 from 15 votes
Bulgur Pilavi (Turkish Cracked Wheat Pilaf)
Bulgur pilavi is a vegetarian's dream, a gluten-free person’s nightmare, and an absolute delicious delight. Wayyyy better (and better for you) than plain ol’ rice or cous cous. Stop mucking about and grab a pot. This banger of a vegan side-dish is easy and fast!
Prep Time
7 mins
Cook Time
7 mins
Total Time
37 mins
Servings: 6 cups
Calories: 127 kcal
Course:
Side Dish
Cuisine:
Middle Eastern , Turkish
Ingredients
- 4 teaspoons olive oil
- 1 medium-sized onion finely diced
- 1 red bell pepper diced small, seeds and stem discarded
- 2 medium-sized tomatoes diced
- 2 cloves garlic minced
- 2 teaspoons tatli biber salcasi
- 1 cup coarse bulgur wheat
- 1½ cups water or unsalted vegetable stock
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- To garnish: fresh parsley leaves and minced chives
Instructions
- In a 4 quart pot, heat the olive oil over a medium flame for 60 seconds.
- add the onion and pepper and sauté for 4 minutes until the onion starts to sweat.
- add the tomato and garlic and stir around for 3 minutes until the tomato starts to break down.
- Stir in the tomato or pepper paste (salça) and the bulgur wheat. Saute the bulgur for 3 minutes, stirring constantly.
- Turn the heat to high, and add water, lemon juice, salt, and pepper.
- As soon as your bulgur wheat starts to boil, place a lid on the pan and lower the heat to low
- Simmer the bulgur wheat for 8-10 minutes until the liquid has been absorbed.
- Remove from the heat and leave the bulgur pilaf covered for 15 minutes as it cools a little.
- Serve the bulgur pilavi with fresh herbs as a side dish.
Cup of Yum
Notes
- Make sure to fluff the bulgur using the tines of a fork before you garnish and serve it. That way the pilaf isn't at all clumpy.
Nutrition Information
Calories
127kcal
(6%)
Carbohydrates
23g
(8%)
Protein
4g
(8%)
Fat
3g
(5%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
2g
Sodium
220mg
(9%)
Potassium
291mg
(8%)
Fiber
6g
(24%)
Sugar
3g
(6%)
Vitamin A
997IU
(20%)
Vitamin C
34mg
(38%)
Calcium
23mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 127
% Daily Value*
| Calories | 127kcal | 6% |
| Carbohydrates | 23g | 8% |
| Protein | 4g | 8% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 220mg | 9% |
| Potassium | 291mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
| Vitamin A | 997IU | 20% |
| Vitamin C | 34mg | 38% |
| Calcium | 23mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.