Bulgur Pilaf
Discover the ultimate comfort food with this easy bulgur pilaf recipe. Loaded with chickpeas, fresh vegetables, and aromatic herbs, it’s a nutritious and delicious side dish or main course.
Why You’ll Love Bulgur Pilaf
This bulgur pilaf is a must-try for anyone looking for a flavourful, wholesome meal that’s both easy to make and satisfying.
The coarse bulgur makes an excellent hearty base, soaking up the rich flavours of tomato paste and vegetable broth. The chickpeas add a delightful protein boost, while the diced bell peppers and tomatoes bring a burst of freshness and colour.
Sautéing the onions in butter creates a savoury, aromatic base that ties everything together, and the garnish of mint leaves adds a refreshing touch.
Perfect for a quick weeknight dinner or a meal prep staple, this pilaf, as well as our veg pulao (pilaf) is a delicious, nutrient-packed dish that is simple to make and ever so tasty.
Is Bulgur Better for You Than Rice?
Bulgur is generally more nutrient-dense than white rice. It is high in dietary fibre, which aids digestion and helps maintain healthy blood sugar levels. It also contains more protein and essential vitamins and minerals, such as B vitamins, iron, and magnesium.
Bulgur has a lower glycaemic index (GI) compared to white rice. This means it has a slower, steadier impact on blood sugar levels, which can be beneficial for managing blood sugar and energy levels.
It is made from whole grains, while white rice is often processed and stripped of many nutrients.
Bulgur is lower in calories and can help you feel fuller for longer due to its higher fibre content. It also contains antioxidants that help fight free radicals and reduce inflammation, contributing to overall health and well-being.
For more bulgur recipes, try our bulgur salad with mushrooms or bulgur wheat salad with caramalised fennel.
Does Bulgur Wheat Have Carbs?
Yes, bulgur wheat does contain carbohydrates. As a whole grain, bulgur is a good source of complex carbohydrates.
Recipe Overview
Flavour/Texture: The bulgur provides a hearty, slightly chewy texture, making each bite both comforting and filling. The chickpeas add a creamy, protein-packed element, while the sautéed onions and bell peppers contribute a sweet and savoury depth.
The diced tomatoes and tomato paste introduce a tangy, robust flavour that melds beautifully with the vegetable broth, creating a well-rounded and flavourful dish.
The texture is a pleasing combination of tender bulgur, soft chickpeas, and crunchy vegetables.
Ease: This is an easy bulgur pilaf, which is a one-pot style side dish. Throw everything into the saucepan, cook for 12-14 minutes, and you’re done!
Time: It takes 25 minutes, of which 12-14 minutes are spent cooking the bulgur pilaf and then letting it stand for a further 10 minutes off the heat to ensure it’s nice and fluffy.
Ingredients
These are the ingredients you need for bulgur pilaf:
Bulgur: You’ll need coarse bulgur for this bulgur pilaf or bulgur pilavi. We prefer a bulgur grain that is more substantial.
Chickpeas: Canned chickpeas will suffice since you’re cooking them anyway. But of course, you can use dried chickpeas if that is your preference. Give them a good soak overnight. If you have leftovers, try our chickpea avocado salad or chickpea salad with feta.
Red onion: The sweetest of all the alliums and so delicious when cooked.
Butter: Nothing beats sautéed onion in glorious butter. This sets an excellent base for the bulgur pilaf.
Bell pepper: A popular ingredient to add to the pilaf. Bell peppers hold their shape so well when cooked and adds texture to the dish.
Tomato and tomato paste: This is the overarching flavour that permeates throughout the pilaf. I sometimes add a touch more paste for stronger tomato flavours.
Vegetable broth: Keeping this vegan and using vegetable broth. You can decide whether you would prefer reduced salt or normal grade pre-packed stock.
Mint leaves: A lovely, fresh finish to the side dish.
Variations and Substitutions
Additional vegetables: Substitute or add vegetables like zucchini, carrots, or peas for flavour and nutrition. Use roasted vegetables like sweet potatoes or butternut squash if you would like something heartier for the cooler months.
Chickpea alternative: Swap chickpeas for other beans like black beans or kidney beans. If you don’t like that consistency, you can just omit it altogether.
Non vegetarian version: You can use chicken broth to make the bulgur pilaf recipe for a richer flavour. You can also add cooked chicken, lamb, or beef to make it a main meal.
Different herbs: Replace mint with cilantro, parsley, or basil for varied herbal notes.
Add spices: Experiment with spices like cumin, paprika, or cinnamon to change the flavour profile.
Nuts: Add toasted almonds, pine nuts, or walnuts for extra crunch and to allow for different textures.
No bulgur? Substitute quinoa for bulgur for a gluten-free option or use couscous for a lighter, faster-cooking alternative.
Instructions
Step by step instructions for how to make bulgur pilaf:
Rinse bulgur thoroughly and set aside.
Drain and rinse chickpeas and set aside.
Peel onion and cut in half. Thinly slice 4 slices and set aside for garnish. Dice the rest.
Dice tomatoes and bell peppers.
In a saucepan, add butter.
When melted, add onion and bell peppers. Fry until the onion is translucent.
Add tomatoes, chickpeas and bulgur.
Then add tomato paste and salt and pepper to taste. Mix well and cook for 2 minutes.
Add broth and bring to a boil.
Reduce to a simmer and cover with the lid and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
Remove from the heat and let it sit for 10 minutes.
Remove the lid and fluff with a fork.
Place in a serving bowl or plate. Garnish with mint leaves and thinly sliced onion.
How to Make This Side Dish Perfectly [Expert Tips]
Sauté the onions and peppers well: Cook the onions and bell peppers until the onions are translucent and slightly caramelised. This step adds a depth of flavour to the pilaf.
Cook the bulgur properly: Once you add the bulgur to the saucepan, make sure to mix it well with the tomato paste and other ingredients before adding the broth. This helps the bulgur absorb the flavours evenly.
Monitor liquid absorption: Ensure the pilaf simmers on low heat with the lid on, allowing the bulgur to absorb all the liquid. Avoid lifting the lid too often, as this can interfere with the cooking process.
Let it rest: After cooking, let the pilaf sit covered for about 10 minutes. This helps the bulgur fluff up and allows the flavours to meld together.
Adjust seasonings: Taste and adjust the seasoning with salt and pepper as needed. Adding a touch more salt or a squeeze of lemon juice can brighten the bulgur pilaf.
What To Serve with This Side Dish
What to serve with bulgur pilaf? Try these delicious main dish recipes:
A good bulgur pilaf is a highly versatile side dish, accompanying a myriad of tastes and flavours.
Try this herb marinated skillet pork chops that is juicy and tender. For something a little lighter, this Turkish roasted red pepper and tomato soup is so warming and filling.
For the perfect Sunday night dinner with the family, a hearty slow cooker beef stew is in order. Pour over the bulgur pilaf and let it soak up all the flavours.
Frequently Asked Questions
The taste of bulgur pilaf is typically nutty and earthy due to the bulgur grain itself, which has a subtle, slightly toasted flavour. This is often enhanced by the seasoning and additional ingredients used in the pilaf.
The savoury notes come from the broth or stock used in cooking, and any added vegetables, herbs, or spices contribute to a rich, well-rounded flavour.
Yes, you can eat bulgur wheat the next day. Bulgur wheat stores well and maintains its texture and flavour when refrigerated. Place cooked bulgur in an airtight container and refrigerate. It will keep for about 3 to 5 days.
Cracked bulgur pilaf is a dish made from bulgur wheat, a type of whole grain that has been precooked, dried, and cracked into various sizes. The bulgur has been broken into smaller pieces. This helps them cook more quickly and gives the pilaf a pleasant texture that is tender yet slightly chewy.
The term “pilaf” refers to a method of cooking where the bulgur is typically sautéed with aromatics (like onions and garlic) and then cooked in broth to absorb flavours.
By incorporating bulgur pilaf into your cooking repertoire, you not only embrace a wholesome, whole grain option but also enjoy a dish that’s as delicious as it is customisable.
Give it a try and experience the satisfying blend of textures and flavours that make bulgur pilaf a standout in any kitchen.
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Bulgur Pilaf
Ingredients
- 1 cup bulgur, coarse
- 1 can chickpeas, (400g)
- 1 red onion, medium
- 2 tbsp butter
- 1 bell pepper, small, diced
- 1 tomato, diced
- 2 tbsp tomato paste
- 2 cups vegetable broth
- 1 sprig mint, fresh
Click on the toggle below for conversion to US Cooking Units.
Instructions
- Rinse bulgur thoroughly and set aside.
- Drain and rinse chickpeas and set aside.
- Peel onion and cut in half. Thinly slice 4 slices and set aside for garnish. Dice the rest
- Dice bell peppers and tomatoes.
- In a saucepan, add butter.
- When melted, add onion and bell peppers. Fry until the onion is translucent.
- Add tomatoes, chickpeas, bulgur, tomato paste and salt and pepper to taste. Mix well and cook for 2 minutes.
- Add broth and bring to a boil.
- Reduce to a simmer and cover with the lid and let it cook for about 12 – 14 minutes until all the liquid has been absorbed.
- Remove from the heat and let it sit for 10 minutes.
- Remove the lid and fluff with a fork.
- Place in a serving bowl or plate. Garnish with mint leaves and thinly sliced onion.
Notes
- Substitute or add other vegetables like zucchini, carrots, or peas for added flavour and nutrition. If you would like something heartier for the cooler months, use roasted vegetables like sweet potatoes or butternut squash.
- Swap chickpeas for other beans like black beans or kidney beans. If you don’t like that consistency, you can just omit it altogether.
- For a non-vegetarian version, you can use chicken broth to make the bulgur pilaf recipe for a richer flavour. You can also add cooked chicken, lamb, or beef to make it a main meal.
- Replace mint with cilantro, parsley, or basil for varied herbal notes.
- Experiment with spices like cumin, paprika, or cinnamon to change the flavour profile.
- Add toasted almonds, pine nuts, or walnuts for extra crunch and to allow for different textures.
- No bulgur? Substitute quinoa for bulgur for a gluten free option or use couscous for a lighter, faster-cooking alternative.
Nutrition
*Disclaimer: Nutritional information provided is an estimate only and generated by an online calculator.
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Bulgur pilaf is one of my go-to side dishes! It’s quick, hearty, and pairs well with so many meals. I love how the bulgur absorbs all the delicious broth, making it super comforting.
Right??? Make the bulgur so flavoursome
What a tasty, healthy side dish!! It was a nice addition to our dinner menu.
Yes! Perfect side dish for so many mains