I absolutely adore this recipe because it’s a perfect blend of hearty, comforting flavors and healthy ingredients that make me feel like I’m treating myself without any guilt. Plus, the aroma of cumin, garlic, and sautéed onions wafting through my kitchen while this cooks is pure bliss, reminding me that simple ingredients can create something truly special.
I adore creating a tempting Bulgur Pilaf, a nutritious dish bursting with fiber and protein from bulgur wheat. Heating olive oil, dicing onions, and mincing garlic and then adding those ingredients gives my Bulgur Pilaf a delightful aroma.
Using vegetable broth and seasoning with tomatoes and a delightful blend of spices, like cumin, makes this dish a tempting and tasty option any time of the day.
Ingredients
Bulgur wheat has health benefits galore.
It provides a wealth of nutrients and is a fantastic source of fiber that keeps you feeling full.
In addition to its marvelous mouthfeel and toothsome taste, bulgur carries the nutritional profile of a superstar whole grain.
Indeed, it is “part of the whole grain family” because when you eat it, you are eating the entire grain (apart from its inedible husk).
Oil, Olive: A fat that is healthy for the heart, olive oil adds a smooth texture and a rich taste while helping to keep the cardiovascular system in good condition.
Onion: This flavorful bulb imparts a true depth of flavor and a natural sweetness.
It is an excellent source of antioxidants and quercetin, which support immune health.
Garlic is renowned for its potent flavor and is known for flavoring dishes.
Yet, most people do not realize that the power of garlic goes way beyond just flavoring.
Like many herbs and spices, garlic has health benefits.
Its most well-researched and established health benefit is, boosting the immune system.
Another of its well-known benefits is, it has potent anti-inflammatory properties.
Tomato: Juicy and red, tomatoes offer nutrition and antioxidants like lycopene, boosting taste and health.
Cumin: A warm earthy spice, cumin enriches with depth while aiding in digestion and boosting metabolism.
Ingredient Quantities
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 clove garlic, minced
- 2 cups chicken or vegetable broth
- 1 tomato, chopped
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground cumin
- 1 tablespoon tomato paste
- 1/4 cup chopped fresh parsley (optional)
Instructions
1. Wash the bulgur wheat with cold water and drain thoroughly.
2. In a medium saucepan, warm the olive oil over medium heat. Add the onion, chopped finely, and sauté until it is translucent, about 5 minutes.
3. Add the minced garlic to the saucepan and sauté for an additional 1 minute until are we fragrant.
4. Incorporate the tomato paste and cook for another minute along with the onion and garlic.
5. In the saucepan, mix in the diced tomatoes and cook them down for 2-3 minutes until they begin to break down and soften.
6. Add the chicken or vegetable broth, then sprinkle with salt, freshly ground black pepper, and ground cumin. Stir it altogether to make a tasty blend of flavors!
7. The mixture should be boiled and then heat reduced to low.
8. Add the rinsed bulgur wheat and cover the pan with a lid. Let it simmer for 15-20 minutes or until the bulgur is tender and has absorbed the liquid.
9. When cooking is complete, take the dish off of the heat and let it rest for 5 more minutes, still covered. This allows the flavors to meld nicely.
10. With a fork, fluff the pilaf, and if you wish, garnish it with fresh parsley, chopped, and serve it warm.
Equipment Needed
1. Medium saucepan
2. Measuring cups
3. Measuring spoons
4. Knife
5. Cutting board
6. Wooden spoon or spatula
7. Colander
8. Fork
9. Lid for the saucepan
FAQ
- What is bulgur wheat, and where can I find it?Bulgur wheat is a whole grain made from cracked wheat that is frequently found in the cooking of the Middle East. It’s in most grocery stores, usually in the grains section or the international foods section.
- Can I use a different type of broth?You can use chicken broth, vegetable broth, or even beef broth depending on your flavor preference and dietary needs.
- How do I make this dish vegetarian?Make the recipe vegetarian by using vegetable broth in place of chicken broth.
- Can I substitute another grain for the bulgur wheat?You can use quinoa or couscous instead. While they might have a different texture, they take the same amount of time to cook and use the same amount of liquid.
- Is there a way to make this dish gluten-free?Bulgur wheat contains gluten, so to make it gluten-free, substitute with quinoa or rice and ensure all other ingredients are gluten-free certified.
- What proteins can I add to this pilaf for a more filling meal?Cooked chicken, chickpeas, or tofu can be added to make the dish more substantial and protein-rich.
- How long can I store leftovers?Store uneaten food in an airtight container in the refrigerator. Leftover food will stay fresh for up to 3 days. Reheat on the stove or in a microwave before serving.
Substitutions and Variations
Substitute with sunflower oil or avocado oil for a different flavor profile.
If you need a substitute for onion, shallots or leeks can provide a similar flavor profile but with less intensity.
Garlic: Use garlic powder or roasted garlic for a sweeter flavor.
Broth made from chicken or vegetables: If you don’t have broth, use water and a bouillon cube or base to replicate the flavor.
Canned diced tomatoes or tomato puree are convenient substitutes for fresh tomatoes.
Pro Tips
1. Toasting Bulgur: Before adding the broth, toast the bulgur briefly in the saucepan after sautéing the onions and garlic. This will enhance its nutty flavor.
2. Broth Temperature: Use warm broth instead of cold when adding it to the saucepan. This helps maintain the cooking temperature and ensures even cooking of the bulgur.
3. Tomato Paste Caramelization: When cooking the tomato paste with onion and garlic, allow it to caramelize slightly for about 2-3 minutes until it turns a richer brownish-red. This deepens the flavor of the pilaf.
4. Bulgur Soaking Time: Let the bulgur soak in water for about 10 minutes before draining. This can help with even cooking, ensuring the grains are tender and not crunchy.
5. Adding Fresh Herbs: Add the optional chopped fresh parsley just before serving to preserve its freshness and vibrant color, enhancing both the taste and visual appeal of the dish.
Bulgur Pilaf Recipe
My favorite Bulgur Pilaf Recipe
Equipment Needed:
1. Medium saucepan
2. Measuring cups
3. Measuring spoons
4. Knife
5. Cutting board
6. Wooden spoon or spatula
7. Colander
8. Fork
9. Lid for the saucepan
Ingredients:
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 clove garlic, minced
- 2 cups chicken or vegetable broth
- 1 tomato, chopped
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground cumin
- 1 tablespoon tomato paste
- 1/4 cup chopped fresh parsley (optional)
Instructions:
1. Wash the bulgur wheat with cold water and drain thoroughly.
2. In a medium saucepan, warm the olive oil over medium heat. Add the onion, chopped finely, and sauté until it is translucent, about 5 minutes.
3. Add the minced garlic to the saucepan and sauté for an additional 1 minute until are we fragrant.
4. Incorporate the tomato paste and cook for another minute along with the onion and garlic.
5. In the saucepan, mix in the diced tomatoes and cook them down for 2-3 minutes until they begin to break down and soften.
6. Add the chicken or vegetable broth, then sprinkle with salt, freshly ground black pepper, and ground cumin. Stir it altogether to make a tasty blend of flavors!
7. The mixture should be boiled and then heat reduced to low.
8. Add the rinsed bulgur wheat and cover the pan with a lid. Let it simmer for 15-20 minutes or until the bulgur is tender and has absorbed the liquid.
9. When cooking is complete, take the dish off of the heat and let it rest for 5 more minutes, still covered. This allows the flavors to meld nicely.
10. With a fork, fluff the pilaf, and if you wish, garnish it with fresh parsley, chopped, and serve it warm.
