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Bulgur Pilav - Healthy & Delicious Turkish Dish

This simple dish is made within 30 minutes and packed with good-for-you ingredients!
Course Main Course, Side Dish
Cuisine Lebanese, Turkish
Diet Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6
Calories 138kcal
Author Tajda Ferko

Equipment

  • 1 Medium-sized pan
  • Knife & chopping board
  • Spatula

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion chopped
  • 3 cloves garlic minced
  • 1 bell pepper chopped
  • 1 cup bulgur wheat
  • 2 tablespoon tomato paste
  • 1 can diced tomatoes roughly 400g / 14oz can
  • 2 cups vegetable broth
  • ⅓ cup fresh parsley chopped

Seasoning

  • salt & pepper to taste
  • 1 teaspoon cumin
US Cups - Metric

Instructions

  • In a medium saucepan, heat up olive oil on medium heat.
  • Add onion and sauté for 5 minutes.
  • Add peppers and garlic. Fry on medium-high heat for further 2 minutes.
  • Then add bulgur, seasoning, tomato paste and chopped tomatoes. Stir well & fry for 2 minutes.
  • Then add hot broth. Bring to boil, cover, and let simmer for 15 minutes until the bulgur has softened, but still remains chewy.
  • Once cooked, let the dish stand for 5 minutes. Then serve with fresh parsley.

Notes

  • No need to rinse the bulgur.
  • Stir regularly to avoid a burnt layer at the bottom.
  • If there is any excess liquid at the end, don't drain it. Simply let it stand for 5-10 more minutes. The bulgur will absorb any extra liquid.
  • Gluten-free: use quinoa instead of bulgur.
TO SERVE - Serve with a dollop of (dairy-free) yogurt, feta cheese (I love the vegan alternative from Violife),  a squeeze of lemon, or bread. 
TO STORE - Let cool down completely. Store in an airtight container in the fridge for 2-3 days.

Nutrition

Calories: 138kcal | Carbohydrates: 26g | Protein: 4g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 371mg | Potassium: 378mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1237IU | Vitamin C: 39mg | Calcium: 47mg | Iron: 2mg