Bulgur Pilaf
This Lebanese style Bulgur Pilaf recipe is hearty, healthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.
Servings 6 servings
Calories 190kcal
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion finely chopped
- ¼ cup tomato paste
- 1 vine ripe tomato finely chopped
- ¼ green pepper finely chopped
- 1 ½ cups fine #1 bulgur wheat
- 1 teaspoon cumin
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 can chickpeas rinsed and drained
- 3 cups chicken broth
- 1 tablespoon parsley finely chopped
Instructions
- Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
- Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
- Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste, about 2-3 minutes.
- Add the chickpeas on top along with 3 cups of chicken broth or water and stir to combine. Remove from heat, close the lid and allow the bulgur to absorb the liquid for 10 minutes. Open the lid and fluff with a fork.
- Serve with chopped parsley and fresh vegetables, if desired.
Video
Notes
Storage: Store any leftovers in an airtight container. They will last up to 5 days and can be reheated in the microwave or enjoyed cold.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- Instead of fine bulgur, you can use regular bulgur. But in that case, you will need to cook the bulgur for 15 minutes on a low heat.
- Instead of fresh tomatoes, you can used canned tomatoes. It may help to chop them finely though so they don't dominate the dish.
- Instead of chickpeas, you can use other beans, other vegetables or even chicken or beef.
Nutrition
Calories: 190kcal | Carbohydrates: 32g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Sodium: 913mg | Potassium: 438mg | Fiber: 8g | Sugar: 3g | Vitamin A: 412IU | Vitamin C: 20mg | Calcium: 33mg | Iron: 2mg