Bulgur Pilaf


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Embark on a culinary journey to the heart of the Mediterranean with our Flavorful Bulgur Pilaf. This hearty and wholesome dish is a celebration of bulgur, a nutritious whole grain that’s been a staple in Middle Eastern and Mediterranean cuisines for centuries. With a harmonious blend of flavors, aromatics, and spices, this recipe takes you on a voyage of taste and tradition. Join us as we delve into the art of crafting this nourishing Bulgur Pilaf.

Bulgur Pilaf is a wholesome and nutritious dish that has been a staple in Middle Eastern and Mediterranean cuisines for centuries. The use of bulgur wheat, a whole grain made from cracked wheat kernels, dates back to ancient times. Here’s a glimpse into the rich history and origins of this comforting dish:

  • Bulgur, a quick-cooking form of whole wheat, was first cultivated in the Fertile Crescent region, which encompasses modern-day Iraq, Syria, and Turkey. It has been a dietary staple in the Middle East for thousands of years.
  • The preparation of bulgur pilaf involves sautéing the grain with aromatic ingredients like onions, garlic, and spices before simmering it in flavorful broth or water. This method of cooking is reminiscent of the traditional pilaf cooking style practiced in the Middle East.
  • Variations of bulgur pilaf can be found throughout the Middle East, with regional variations that may include additional ingredients like tomatoes, chickpeas, or nuts.

Bulgur Pilaf, with its ancient roots and timeless appeal, showcases the enduring tradition of using whole grains in Middle Eastern and Mediterranean cuisines.

Bulgur Pilaf

Bulgur Pilaf is a dish that embodies the essence of comfort food, yet it's incredibly wholesome. The star ingredient, bulgur, provides a nutty and chewy texture, while a medley of vegetables, spices, and herbs infuse each bite with flavor. Whether served as a side dish or a hearty main course, this pilaf is a testament to the art of simple, delicious, and nutritious cooking.

Tools and Equipment

Prep Time 15 mins Cook Time 25 mins Rest Time 5 mins Total Time 45 mins Difficulty: Beginner Servings: 4 Calories: 222.92 Best Season: Suitable throughout the year


Step-by-Step Instructions

  1. Begin by rinsing the bulgur under cold water in a fine-mesh strainer. Drain well and set aside.

  2. In a medium-sized saucepan, heat the olive oil over medium heat.

  3. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.

  4. Stir in the minced garlic and sauté for an additional 30 seconds until fragrant.

  5. Add the mixed vegetables and sauté for 3-4 minutes until they start to soften.

  6. Sprinkle the ground cumin, ground coriander, paprika, salt, and black pepper over the vegetables. Stir well to coat everything evenly with the spices.

  7. Add the rinsed and drained bulgur to the saucepan. Stir to combine it with the vegetables and spices.

  8. Pour in the vegetable or chicken broth and bring the mixture to a boil.

  9. Once it reaches a boil, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 15-20 minutes, or until the bulgur is tender and has absorbed all the liquid.

  10. Remove the saucepan from the heat and let the Bulgur Pilaf rest, covered, for 5 minutes.

  11. Fluff the pilaf with a fork, garnish with freshly chopped parsley or cilantro, and serve hot.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 222.92kcal
% Daily Value *
Total Fat 7.89g13%
Saturated Fat 1.12g6%
Sodium 562.8mg24%
Potassium 286.91mg9%
Total Carbohydrate 34.24g12%
Dietary Fiber 5.7g23%
Sugars 3.01g
Protein 5.76g12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and portion sizes used. It's always best to double-check with your specific ingredients and measurements for accurate nutritional information.


Tips and Variations:
  • Customize your Bulgur Pilaf by adding your favorite vegetables or legumes like chickpeas or lentils.
  • Incorporate nuts such as almonds or pine nuts for added crunch and flavor.
  • For a spicier kick, add a pinch of red pepper flakes or a drizzle of hot sauce.
  • Experiment with fresh herbs like dill or mint for a unique twist.
Serving Suggestions:
  • Serve Flavorful Bulgur Pilaf as a side dish alongside grilled meats, roasted vegetables, or as a wholesome main course with a dollop of yogurt or a squeeze of lemon.
Allergen Information:
  • Bulgur itself is a wheat product and contains gluten. Individuals with gluten allergies or sensitivities should avoid bulgur or opt for gluten-free grains as a substitute.
  • The allergen content can vary depending on the specific recipe and additional ingredients used, such as nuts or spices. Always check the recipe and adapt it to your dietary needs if necessary.
Wine or Drink Pairing:
  • Bulgur Pilaf pairs well with a variety of Mediterranean-inspired beverages, such as a light, crisp white wine like a Sauvignon Blanc or a glass of mint tea for an authentic touch.
  • For a non-alcoholic option, consider serving it with a refreshing cucumber or yogurt-based drink like Ayran or a glass of cold water with a squeeze of lemon.
Storage and Leftovers:
  • Leftover Bulgur Pilaf can be stored in an airtight container in the refrigerator for up to three days.
  • Reheat it in a microwave or on the stovetop with a splash of water to restore its moisture and fluffiness.
  • Bulgur Pilaf is a versatile dish that can be enjoyed as a side or a main course. Use leftovers in wraps, salads, or as a base for other Mediterranean-inspired dishes.
Keywords: Bulgur Pilaf, Mediterranean grain recipe, Healthy side dish, Easy one-pot meal.

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