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.

Course Side Dish

Cuisine Middle Eastern

Diet Low Fat, Low Lactose

Dietary Egg Free, Nut Free, Vegetarian

Prep Time 5

Cook Time 25

Total Time 30

Servings people

Calories 207kcal

Author Amy Chung

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

Metric - US Customary

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.

Video

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