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Bulgur wheat pilaf served with tomatoes, green olives, parsley, and red onions in a Mediterranean bowl
Elle

Bulgur Pilaf

This bulgur wheat pilaf is a quick, flavorful, and wholesome dish that brings a Mediterranean twist to your table. Made with nutrient-rich bulgur, colorful vegetables, and savory seasonings, this easy healthy grain recipe is perfect for weeknights or festive gatherings.
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Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 0 minutes
Total Time 30 minutes
Servings: 4 Servings
Course: Healthy Recipes
Cuisine: Mediterranean
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 medium onion finely chopped
  • 2 tablespoons tomato paste
  • 1 medium tomato diced (optional)
  • 1 green bell pepper chopped
  • 1 cup fine bulgur wheat #1 grade
  • 1/2 cup cooked chickpeas
  • 2 cups vegetable or chicken broth
  • 1 teaspoon ground cumin
  • Salt and black pepper to taste
  • 2 tablespoons chopped fresh parsley

Equipment

  • Large pot with lid for sautéing and simmering
  • Cutting board & chef’s knife to prep produce
  • Measuring spoons/cups for bulgur, liquids, spices
  • Wooden spoon/spatula for stirring
  • Fork to fluff the pilaf before serving
  • Can opener & colander (optional) if using canned chickpeas

Method
 

  1. Heat olive oil in a large pot over medium heat and sauté the chopped onions until translucent.
  2. Add tomato paste, diced tomato (if using), and chopped green pepper, cooking for 2–3 minutes until fragrant.
  3. Stir in the bulgur wheat and toast for 1–2 minutes, allowing the grains to absorb the base flavors.
  4. Add the cooked chickpeas and pour in the warm broth, then season with cumin, salt, and pepper.
  5. Bring to a simmer, cover the pot, and remove from heat, letting the pilaf rest for 10 minutes to fully absorb the liquid.
  6. Fluff the bulgur wheat pilaf with a fork, garnish with chopped parsley, and serve warm.
  7. This Mediterranean pilaf is perfect as a side or a light main course.

Notes

  • Use low-sodium broth for a heart-healthier version.
  • You can substitute red bell pepper or add diced zucchini for extra vegetables.
  • Leftovers of this healthy grain recipe keep well for up to 3 days in the fridge.
  • To make it vegan, ensure your broth is vegetable-based.