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Bulgur pilaf with carrots, zucchini, red pepper, celery, and onions in a blue bowl.
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5 from 1 vote

Middle Eastern Vegetable Bulgur Pilaf

Middle Eastern vegetable bulgur pilaf is brimming with veggies, quick-cooking bulgur wheat, and Baharat spice blend for a healthy dish with no added oil.
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Main Course, Side Dish
Cuisine: Middle Eastern
Diet: Vegan
Servings: 6
Calories: 209kcal
Author: Denise Perrault

Ingredients

  • 1 large onion diced
  • 3 cloves garlic minced or pressed
  • 4 medium carrots diced (about 2 cups)
  • 1 medium zucchini (courgette), diced
  • 1 medium red pepper diced
  • 4 medium tomatoes 2 cups diced
  • 1 -2 teaspoons Baharat spice blend see notes
  • 2 cups bulgur medium or coarse
  • 4 cups vegetable broth or water
  • 1 teaspoon salt
  • ¼ cup parsley chopped, for garnish
US Customary - Metric

Instructions

  • Heat a medium pot or Dutch oven to medium heat. Add the onions and cook them for 2-3 minutes to soften.
  • Add the garlic and stir for another 30 seconds.
  • Mix in the carrots, zucchini, and red pepper. Continue cooking the veggies for another 5 minutes, stirring them frequently.
  • Stir in the tomatoes and 1 teaspoon of Baharat. Cook on low heat for another 5 minutes until the tomatoes break down.
  • Add the rinsed bulgur and the 4 cups of vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and simmer for 10-15 minutes until the liquid is absorbed.
  • Taste the bulgur with vegetables and add more of the spice mix and salt (if using).
  • Garnish with chopped parsley if desired.

Notes

  • Please see the blog post for a homemade Baharat spice recipe. 
  • The best gluten-free substitute for bulgur is quinoa. Use the same amount (2 cups) and 4 cups of broth. It will take about 15 minutes for the liquid to absorb. 
  • You can substitute with a can of diced tomatoes, although the tomato flavor will be more pronounced. 
  • Store leftover bulgur pilaf in an airtight container for 4 days. You can also freeze it for 3 months. 

Nutrition

Calories: 209kcal | Carbohydrates: 47g | Protein: 7g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.1g | Sodium: 1057mg | Potassium: 507mg | Fiber: 11g | Sugar: 6g | Vitamin A: 8031IU | Vitamin C: 39mg | Calcium: 49mg | Iron: 2mg