Bulgur Pilaf

5 from 6 votes

This Lebanese style bulgur pilaf recipe is hearty, healthy and delicious; it is full of fiber & infinitely customizable – a meal the whole family will love!

Course Appetizer

Cuisine Mediterranean

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 176kcal

Author Yumna Jawad

Ingredients

2 tablespoons extra virgin olive oil
1 medium finely chopped
¼ cup tomato paste 1/2 the small 6oz can
1 vine ripe tomato finely chopped
¼ green pepper finely chopped
¼ small red onion finely chopped
1 ½ cups fine bulgur wheat
1 teaspoon cumin
1 15-ounce can can chickpeas rinsed and drained
1 tablespoon parsley for serving

Instructions

Heat the olive oil in a large stockpot. Add the onions and cook until soft and translucent, about 5-7 minutes. Add the tomato paste, chopped tomatoes and chopped green peppers and continue cooking with the onions until the peppers soften, about 3-5 minutes.
Add the fine bulgur to the pot along with the cumin, and stir to combine until all the bulgur is well coated with the tomato mixture.
Add the chickpeas on top and stir to combine. Remove the pot from the heat.
Pour 3 cups of water (boiling or room temperature) on top of the bulgur and chickpeas mixture, stir a couple times and then cover and allow the bulgur to soak the liquid for 10 minutes.
Uncover and fluff with a fork, then serve hot or cold garnished with parsley, if desired.

Notes

Storage: Store any leftovers in an airtight container. This will last about 7 in the fridge.
Sourcing: You can find the bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.

Nutrition