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Mediterranean style bulgur pilaf in white bowls
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4.99 from 368 votes

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.
Course Side Dish
Cuisine African, lebanese, Mediterranean
Diet Low Fat
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 10 minutes
Total Time 20 minutes
Servings 6 servings
Calories 190kcal
Author Yumna Jawad

Ingredients

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