BULGUR PILAF
Bulgur Pilaf is a nutritious and flavourful Mediterranean side dish made from wholesome bulgur wheat. This simple yet delicious recipe features a base of sautéed onions and garlic, enhanced with the rich flavour of tomato paste, salt, pepper and fragrant ground cumin. A garnish of fresh parsley adds a bright, herbal note. Bulgur Pilaf is an excellent accompaniment to grilled meat, roasted vegetables or as a standalone light meal. Its quick preparation and rich flavours make it a versatile dish, perfect for lunch, dinner, or a snack.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1 serving
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Family Reunion, Fall, Picnic, Potluck, Ramadan, Rosh Hashanah, Summer, Super Bowl, Tailgating, Thanksgiving, Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Kosher, Quick & Easy, Low Fat
DISH TYPE
Side Dish, Pilaf
INGREDIENTS
There are the following ingredients for Bulgur Pilaf:
- 30g bulgur wheat
- ¼ onion, diced
- 1 tbsp tomato paste
- ½ tbsp olive oil
- ½ tsp ground cumin
- Salt and pepper, to taste
- Fresh parsley for garnish
FULL NUTRITIONAL INFORMATION
- Calories: 150 kcal
- Protein: 4g
- Fat: 7g
- Carbohydrates: 18g
- Fibre: 4g
- Sodium: 320mg
PREPARATION
- Sauté The Onions: Heat olive oil in a pan over medium heat. Add diced onions and cook until soft and translucent, around 5 minutes.
- Add Garlic And Tomato Paste: Stir in minced garlic and tomato paste, cooking for another 2 minutes, allowing the flavours to meld and develop.
- Add Bulgur And Cumin: Stir in bulgur wheat and ground cumin, coating the grains in the tomato mixture. Cook for 1-2 minutes to toast the Bulgur slightly.
- Simmer The Bulgur: Add 100ml of water to the pan. Season with salt and pepper. Cover the pan and let it simmer for 10-12 minutes until the Bulgur is tender.
- Fluff And Garnish: Once the Bulgur is cooked and the liquid is absorbed, fluff it with a fork. Garnish with freshly chopped parsley before serving.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Rinse The Bulgur: To avoid clumping, rinse the Bulgur under cold water before cooking to remove excess starch.
- Boost Flavour: Use vegetable broth instead of water when simmering the Bulgur for a richer taste.
- Make It In Advance: Bulgur Pilaf can be made ahead and reheated, making it perfect for meal prepping.
VARIATIONS
- Add Vegetables: Mix in diced carrots, bell peppers, or peas for extra texture and nutrients.
- Protein Boost: Add chickpeas or black beans for a heartier version of this dish.
- Spice It Up: Include a pinch of chilli flakes for a touch of heat, or add coriander for a different flavour profile.
PREPPING AND STORAGE
- Fridge Storage: Store in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
- Freezing: Bulgur Pilaf freezes well. Place in a freezer-safe container for up to 1 month. Defrost in the fridge before reheating.