Mediterranean Bulgur Pilaf Recipe

Our Mediterranean bulgur pilaf recipe is a hearty, healthy and delicious recipe that is full of fiber and infinitely customizable – a meal the whole family will love!

You’ve probably heard of bulgur wheat used to make tabbouleh and other Mediterranean dishes. It’s a nutty Middle Eastern grain, with a chewy texture that comes in a few different sizes. Traditionally, you would use the super fine variety in tabbouleh, and the more coarse variety in a pilaf or rice-type dishes.

And of course, here, I used it as I would use a brown rice and made it into a pilaf with veggies. I love making this dish because I vary the veggies and the add-ons to keep it from ever becoming boring around here. No sirree, we don’t do boring in this foodie household! After I cooked the sautéed the onions, tomato paste and green peppers with the bulgur, I can pretty much add anything to it. I sometimes do zucchini, carrots, chicken…you name it! Today, I added fresh tomatoes, frozen green beans and ½ a can of chickpeas.


I grew up eating this Mediterranean bulgur pilaf recipe and it’s just so hearty, healthy and delicious! I would love for you to try it for your family! If nothing else, just try using bulgur wheat instead of rice in your favorite rice pilaf dish. Even when you compare bulgur to brown rice, it still has twice the fiber and on average more minerals/nutrients and all that good stuff our body craves. Now, that’s what mean when they say good carbs!

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Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 small yellow onion, finely chopped
  • 3 tbsp tomato paste (1/2 the small 6oz can)
  • 2 tbsp chopped green peppers
  • 1 ½ cups coarse bulgur wheat
  • ¼ tsp All Spice seasoning
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a medium pot. Cook the onions over moderate heat, stirring occasionally, until golden brown, about 5 to 7 minutes.
  2. Add the tomato paste and the chopped green peppers to the pot. Sauté for a couple minutes until everything is well blended and green peppers soften, about 2-3 minutes
  3. Add the bulgur, All Spice seasoning, salt and pepper and mix well until everything is well blended, and bulgur grains are completely coated in the tomato paste.
  4. Mix in any veggies, legumes, meat/poultry, or beans at this point, and stir to distribute add-ons evenly. I added fresh tomatoes, green beans and chickpeas.
  5. Stir in 3 cups of boiling water, bring to a boil and then simmer for 20-25 minutes until bulgur is softened.
  6. Fluff with a fork and top with additional fresh tomatoes and olives. You can enjoy this dish hot or cold.
View Nutritional Info

Comments

  • Reply
    Suz
    November 4, 2016 at 8:57 pm

    Great recipe! How many servings does it yield?

    • Reply
      Yumna
      November 9, 2016 at 12:09 pm

      Hi there! It has about 6 servings, assuming everyone has 1/2 cup serving 🙂

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