Vegetarian Bulgur Wheat Pilaf With Vegetables Recipe

Vegetarian bulgur wheat pilaf
Vegetarian bulgur wheat pilaf photo by Tony Robins / Getty Images
  • 30 mins
  • Prep: 10 mins,
  • Cook: 20 mins
  • Yield: 6 Portions (6 Servings)
Ratings (10)

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 to make this bulgur wheat pilaf vegan? No problem!. To make it vegan, use vegan margarine or olive oil instead of the butter. All of the remaining ingredients are vegan. 

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

What You'll Need

  • 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)

How to Make It

  1. 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.
  2. Next, stir in the sliced celery, diced red bell pepper, cumin and chili powder and cook for 2 minutes on medium heat.
  3. Stir in the vegetable broth or water and bring to a boil, increasing the heat if needed.
  1. 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.
  2. Season your vegetarian bulgur wheat pilaf generously with salt and pepper to taste.

Nutritional information:
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)
Calories 125
Total Fat 3 g
Saturated Fat 1 g
Unsaturated Fat 1 g
Cholesterol 0 mg
Sodium 381 mg
Carbohydrates 22 g
Dietary Fiber 4 g
Protein 5 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)