FRAGRANT BULGUR PILAF WITH TOMATO AND CUMIN
Fragrant Bulgur Pilaf With Tomato And Cumin is a wholesome Mediterranean dish that combines simplicity with bold flavour. The nutty taste of bulgur wheat is gently cooked with sautéed onions, garlic and a touch of tomato paste, creating a rich base that is enhanced by the warm aroma of cumin. A sprinkle of salt and pepper balances the flavours, while fresh parsley adds a refreshing herbal finish. The pilaf is light yet satisfying, which is packed with fibre and nutrients, making it a smart choice for any meal. It pairs beautifully with grilled meats, roasted vegetables or can be enjoyed on its own as a nourishing light lunch or dinner. The Fragrant Bulgur Pilaf With Tomato And Cumin is perfect for weeknight cooking or as part of a vibrant Mediterranean spread, which is easy to prepare and versatile.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Family Reunion, Fall, Picnic, Potluck, Ramadan, Summer, Super Bowl, Thanksgiving, Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Kosher, Quick & Easy, Low Fat
DISH TYPE
Bowl
INGREDIENTS
There are the following ingredients for Fragrant Bulgur Pilaf With Tomato And Cumin:
- 30 grams | 1.06 ounces | bulgur wheat
- 40 grams | 1.41 ounces | ¼ medium onion, diced
- 15 grams | 0.53 ounces | 1 tablespoon tomato paste
- 5 millilitres | 0.25 fluid ounces | ½ tablespoon olive oil
- 60 grams | 0.02 ounces | ½ teaspoon ground cumin
- 1 gram | 0.04 ounces | 1 tablespoon fresh parsley, chopped (garnish)
- 5 grams | 0.05 ounces | ¼ teaspoon fine sea salt
- 30 grams | 0.01 ounces | ¼ teaspoon black pepper, freshly ground
FULL NUTRITIONAL INFORMATION
- Calories: 201 kilocalories
- Fat: 6.8 grams
- Saturated Fat: 1.0 grams
- Carbohydrate: 32.0 grams
- Sugar: 4.1 grams
- Fibre: 5.1 grams
- Sodium: 709 milligrams
- Protein: 3.7 grams
- Calcium: 15 milligrams
- Potassium: 148 milligrams
- Iron: 1.20 milligrams
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 to 2 minutes to toast the Bulgur slightly.
- Simmer The Bulgur: Add 100 millilitres of water to the pan. Season with salt and pepper. Cover the pan and let it simmer for 10 to 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.
PREPARATION 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: Fragrant Bulgur Pilaf With Tomato And Cumin 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
- Refrigerator Storage: Store in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or microwave before serving.
- Freezing: Fragrant Bulgur Pilaf With Tomato And Cumin freezes well. Place in a freezer-safe container for up to 1 month. Defrost in the refrigerator before reheating.
