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
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion finely chopped
- ¼ cup tomato paste
- 1 Roma 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 (15-ounce) can chickpeas rinsed and drained
- 3 cups water
- 1 tablespoon parsley finely chopped
Instructions
- Heat the olive oil in a medium pot over medium heat. Add the onions and cook for 8 minutes, until soft and translucent.
- Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions for 2 more minutes, until fragrant.
- Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste.
- Add the chickpeas and water and stir to combine. Remove from heat, cover the pot and allow the bulgur to absorb the liquid for 10 minutes. Uncover and fluff with a fork.
- Garnish with chopped parsley before serving.
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
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