Bulgur Tomato Pilaf—a healthy and delicious bulgur made with tomatoes, onions and olive oil. This easy Bulgur recipe is light and completely vegan.
Bulgur is a staple food in Middle Eastern cuisine. People incorporate it in many dishes.
It is a great alternative to rice, and you can have it as an entrée with Greek yogurt or green salad or as a side with grilled chicken or beef.
This Lebanese Bulgur Tomato Pilaf dish is delicious, healthy and completely vegan. It is loaded with fiber and probably one of the best foods for gut health.
what is bulgur
Bulgur is made of wheat that has been cracked, partially boiled and dried. It is widely used in Middle Eastern cuisine and can be a healthier alternative to rice.
There are 4 grades of bulgur ranging from fine to very coarse. We often use fine bulgur with Tabbouleh and Kibbeh because it is easy to digest raw. On the other hand, coarse bulgur requires cooking. Thus, I am using it in this recipe.
You can find bulgur in many local supermarkets now and certainly in specialty Middle Eastern stores.
This easy Bulgur Tomato Pilaf recipe calls for a few ingredients:
Bulgur: Coarse bulgur is required for this recipe. It has a great texture and absorbs the tomato and onion flavors really well.
Olive oil: Always use the best quality extra virgin olive oil you can get.
Onion: One yellow chopped onion. I prefer yellow onions in this recipe as they are sweet and full of flavor.
Tomato paste: this will help intensify the fresh tomato flavor and gives the dish a beautiful red color.
Fresh tomatoes: Use ripe red tomatoes for their sweet and tangy flavor and the juice they provide to the dish when cooked.
You will also need some seasoning and chopped flat parsley for garnishing.
How to Make Bulgur Tomato Pilaf
Start by rinsing the bulgur under running water and then drain and set aside.
In a large pot over medium heat, cook the onions with olive oil until golden in color, about 7–8 minutes. After that, add tomato paste and cook for another 2 minutes.
Throw in the chopped tomatoes and cook until softened. Then, add bulgur and mix well with sauce.
Finally, add the water and let simmer for 20–25 minutes on low heat. Adjust the amount of water as needed until bulgur is fully cooked.
It is really easy to cook bulgur; I use the ratio of 1 to 1 1/2. For every cup of bulgur I use 1 1/2 cups of water.
Since I am using 2 cups of fresh tomatoes and their juice in this recipe, I only needed to add 1 cup of water to cook the bulgur.
what to have bulgur with
You can also have bulgur as a side with beef kafta or grilled chicken.
- 2 cups bulgur,coarse
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 tablespoon tomato paste
- 2 cups tomatoes, peeled, chopped
- 1 cup water, more if needed
- salt and pepper to taste
- 1 tablespoon parsley, chopped, for garnishing
- Rinse bulgur under running water, drain and set aside.
- In a large pot over medium heat, cook the onions with olive oil until golden in color, about 7–8 minutes. Add tomato paste and cook for another 2 minutes. Add chopped tomatoes and cook until softened.
- Add bulgur and mix well with sauce, then add water. Let simmer for 20–25 minutes on low heat until fully cooked.
- Turn off heat and serve warm.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 89Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 84mgCarbohydrates: 6gFiber: 2gSugar: 4gProtein: 1g
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