Bulgur Pilaf
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!
Servings: 6 servings
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 #1 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
Serving: 1bowl | Calories: 176kcal | Carbohydrates: 29g | Protein: 5g | Fat: 5g | Sodium: 71mg | Potassium: 294mg | Fiber: 7g | Sugar: 2g | Vitamin A: 385IU | Vitamin C: 10.1mg | Calcium: 20mg | Iron: 1.4mg
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