5 from 14 votes
Easy Bulgur Pilaf Recipe (25 Minutes)
This easy bulgur pilaf cooks bulgur wheat with sautéed onions, garlic, green bell pepper, and diced tomatoes, enriched with tomato paste for depth. The pilaf is seasoned simply with salt and pepper, and served warm or cold, optionally garnished with olives, red onion, parsley, slivered almonds, or feta cheese for added texture and flavor.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
4
servings
Calories:
253 kcal
Course:
Side Dish
Cuisine:
Mediterranean, Middle Eastern
Ingredients
- 1 Tbsp olive oil or butter, 15 mL
- 1 medium white onion diced, about 1 cup
- 2 cloves garlic minced
- 1 green bell pepper diced
- 2 Roma tomato diced
- 3 Tbsp tomato paste 40 g
- 1 ½ cups bulgur 340 g, uncooked
- 2 ½ cups water 590 mL
- ¼ tsp salt
- ¼ tsp black pepper
- olive serving suggestions, olives sliced, almonds slivered
- red onion
- parsley
- almond
- feta cheese
Instructions
- Base: Heat oil over medium heat in a large saute pan or pot. Add onion, garlic, peppers, and roma tomatoes, cooking until the peppers are soft, about 5 minutes. Add tomato paste and cook for another 2 minutes.
- Bulgur: Add bulgur and water, stir to combine, cover, and let simmer for 15 to 20 minutes until water is absorbed and bulgur is tender (add more water ½ cup at a time if bulgur is still tough). Season with salt and pepper.
- Serve: Warm or cold, optionally topped with olives, sliced red onion, parsley, slivered almonds, or feta cheese.
Cup of Yum
Notes
- Store leftovers covered in the refrigerator for 5 to 7 days.
- Substitute bulgur with rice, couscous, cracked wheat, or quinoa using their respective cooking times and liquid ratios.
- For richer flavor, replace water with vegetable broth in cooking the pilaf.
Nutrition Information
Serving
1serving
Calories
253kcal
(13%)
Carbohydrates
49.8g
(17%)
Protein
8.2g
(16%)
Fat
4.5g
(7%)
Saturated Fat
0.7g
(4%)
Cholesterol
0mg
(0%)
Sodium
173mg
(7%)
Potassium
585mg
(12%)
Fiber
11.9g
(48%)
Sugar
6g
(12%)
Calcium
40mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 253
% Daily Value*
| Serving | 1serving | |
| Calories | 253kcal | 13% |
| Carbohydrates | 49.8g | 17% |
| Protein | 8.2g | 16% |
| Fat | 4.5g | 7% |
| Saturated Fat | 0.7g | 4% |
| Cholesterol | 0mg | 0% |
| Sodium | 173mg | 7% |
| Potassium | 585mg | 12% |
| Fiber | 11.9g | 48% |
| Sugar | 6g | 12% |
| Calcium | 40mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.