Really Good Bulgur Pilaf

During weekdays, I tend to create meals that are typically healthier but that I can still look forward to eating. This flavorful bulgur pilaf is one such meal—it’s a delicious, hearty dish that keeps me going throughout the day.

Here’s a step by step video of the recipe:

📝 Ingredients for this delicious bulgur pilaf

Here’s what I’ve used for this bulgur pilaf recipe:

• Bulgur: I’ve used 1 cup of bulgur, which is typically enough for me and my partner.
• Water: I cook the bulgur in 1 and 1/2 cups of water, which is a really nice ratio for a fluffy bulgur.
• Red onion: I used 1 medium red onion, and I diced it, but you can also julienne it.
• Garlic: two garlic cloves will give the dish a deeper flavor.
• Zucchini, red bell pepper, eggplant, and cherry tomatoes: I grouped these ingredients because they are roasted in the oven together. It’s 1 small zucchini, 1 small red bell pepper, 1 small eggplant, and about 1/2 cup of cherry tomatoes.
• Olives: I’ve used dark pitted olives, but you can opt for whatever type you prefer. Kalamata olives are pretty good too!
• Olive oil: I used about 2 tablespoons, but not all at once! One tablespoon is for dressing the roasted veggies, and the other is for sautéing the onion and garlic. It’s optional, but you can also drizzle a little over the bulgur pilaf at the end.
• Spices: to make the bulgur pilaf super tasty, you need spices, and I’ve used 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, 1/2 teaspoon of dried oregano, and 1/2 teaspoon of ground black pepper.
• Salt to taste, though I’ve used about 1 teaspoon for the whole recipe, more towards the end.
• Fresh parsley: To finalize the dish, I garnished it with 30 to 40 grams of fresh parsley; which is the herb that best matches this dish to be honest.
• Lemon juice: I’ve used about 2-3 tablespoons of lemon juice to give the bulgur a nice zesty kick.

👨🏻‍🍳 Here’s how easy it is to make this bulgur pilaf

First I started by prepping the vegetables: dicing the zucchini, red bell pepper, and eggplant into bite-sized pieces, and halving the cherry tomatoes. I tossed them all into a bowl and seasoned them with olive oil, cumin, paprika, oregano, and black pepper.

Using my hands, I ensured each piece was evenly coated with the spices and oil. Then, I spread the vegetables onto a baking tray lined with parchment paper, arranging them in a single layer. I roasted them at 180ºC (350ºF) for about 40 minutes until they were tender and slightly caramelized, which brought out a rich, smoky flavor.

In the meantime, I rinsed the bulgur and cooked it in one and a half cups of water, letting it simmer gently until all the water was absorbed and the bulgur had a light, fluffy texture. Achieving this texture requires careful attention to the water-to-bulgur ratio; too much water will make the bulgur soggy.

Once the bulgur was done, I used a fork to fluff the grains, ensuring they were perfectly separated for an airy consistency. Then, I set it aside to cool while I moved on to the next steps.

I heated a tablespoon of olive oil in a skillet and sautéed the diced onion until it turned golden, releasing its sweetness. I added minced garlic, cooking it just until it was fragrant and soft, but not browned. Then, I stirred in the cooked bulgur, ensuring it was well combined with the onions and garlic.

Next, I folded in the roasted veggies and sliced olives, blending all the flavors together. I seasoned with salt, then cooked everything for another five minutes to let the flavors fully meld.

Finally, I turned off the heat, sprinkled in some freshly chopped parsley, and squeezed a generous amount of lemon juice over the pilaf. After a final stir, the dish was ready to serve—bursting with vibrant flavors from the spices and a nice balance of textures thanks to the different veggies.

Really Good Bulgur Pilaf

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• Author: Alexandre Valente
• Total Time: 50 minutes
• Yield: 3 servings 1x
• Diet: Vegan

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Description

This bulgur pilaf is a simple and nutritious dish that features roasted vegetables like zucchini, bell pepper, eggplant, and cherry tomatoes. It’s mixed with sautéed onions, garlic, and spices, and is finished with fresh parsley, lemon juice, and olives. Light but filling, it’s perfect for a healthy lunch or dinner.

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Ingredients

Units USM Scale 1x2x3x

• 1 small zucchini, chopped
• 1 small red bell pepper, chopped
• 1 small eggplant, chopped
• 1/2 a cup of cherry tomatoes, halved
• 2 tablespoons of olive oil
• 1 teaspoon of ground cumin
• 1 teaspoon of paprika
• 1/2 teaspoon of dried oregano
• 1/2 teaspoon of ground black pepper
• 1 cup of bulgur, dried
• 1 1/2 cup of water
• 1 small red onion, minced
• 2 garlic cloves, minced
• 1/4 a cup of pitted olives, sliced
• Salt to taste (I used 1 teaspoon)
• 30 to 40 grams of fresh parsley, minced
• 2–3 tablespoons of lemon juice

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Instructions

1. Toss the chopped zucchini, red bell pepper, eggplant, and cherry tomatoes in a bowl with 1 tbsp of olive oil and the cumin, paprika, oregano, and black pepper, ensuring they are evenly coated.
2. Spread the seasoned vegetables on a baking tray lined with parchment paper. Roast at 180ºC (350ºF) for 40 minutes until tender and slightly caramelized. 
3. Rinse the bulgur, then cook it in 1.5 cups of water. Let it simmer gently until all the water is absorbed and the bulgur is light and fluffy. Fluff with a fork to separate the grains.
4. In a skillet, heat a tablespoon of olive oil. Sauté the onion until golden, then add minced garlic, cooking until fragrant and soft.
5. Stir the cooked bulgur into the skillet and combine. Fold in the roasted veggies and chopped olives, mixing well. Season with salt and cook for another 5 minutes before removing from the heat.
6. Sprinkle freshly chopped parsley, and squeeze lemon juice over the pilaf. Give it a final stir, and it is ready to serve.

• Prep Time: 5 minutes
• Baking Time: 40 minutes
• Cook Time: 5 minutes
• Category: Main Course
• Cuisine: Middle Eastern

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