Healthy whole grain bulgur wheat combines with vegetables and Mexican spices to create a textured, flavorful and healthy vegetarian bulgur wheat pilaf recipe made with plenty of vegetables, including celery and bell peppers and seasoned with chili powder and cumin.
Serve this bulgur wheat pilaf as a main dish or side dish for dinner (just as you would a vegetarian rice pilaf dish), use it to fill up tortillas for a healthy whole wheat vegetarian burrito or serve it as a side dish along with some enchiladas or another Mexican entree, or even alongside some baked tofu and a simple side green salad for a complete vegetarian meal.
Need your bulgur wheat pilaf to be gluten-free? Bulgur wheat itself isn't gluten-free, so you'll have to use quinoa or another gluten-free whole grain such as millet or even just plain white or brown rice instead of bulgur wheat, and make sure your vegetable broth doesn't contain and gluten-containing additives, or just use water instead of broth.
Recipe and photo by the Wheat Foods Council
- 2 tablespoons butter or vegan margarine (or even olive oil)
- 1 cup bulgur wheat, dry
- 1 medium onion, chopped
- 1 cup celery, thinly sliced
- 1/2 cup red bell pepper, diced
- 3/4 teaspoon ground cumin
- 1 teaspoon chili powder
- 2 1/4 cups vegetable broth or water
- salt and pepper to taste (sea salt or kosher salt and fresh ground black pepper is best)
- First, melt the butter or vegan margarine in a skillet over medium heat. Next, add in the dry bulgur wheat and the chopped onion. Cook until onion is soft and cooked and the bulgur wheat is golden.
- Next, stir in the sliced celery, diced red bell pepper, cumin and chili powder and cook for 2 minutes on medium heat.
- Stir in the vegetable broth or water and bring to a boil, increasing the heat if needed.
- Once the water or vegetable broth is boiling, reduce the heat again to a medium-low, and allow the mixture to simmer for about 20 minutes or until all the liquid is absorbed and the bulgur wheat is cooked.
- Season your vegetarian bulgur wheat pilaf generously with salt and pepper to taste.
Calories per serving: 130 calories
Nutrition: One serving provides approximately: 130 calories, 4 g protein, 20 g carbohydrates, 5 g fiber, 5 g fat (3 g saturated), 10 mg cholesterol, 16 mcg folate, 1 mg iron and 373 mg sodium
With just 130 calories per serving, this simple vegetarian bulgur wheat pilaf is a low-calorie vegetarian meal.
|Nutritional Guidelines (per serving)|
|Total Fat||3 g|
|Saturated Fat||1 g|
|Unsaturated Fat||1 g|
|Dietary Fiber||4 g|