Bulgur Wheat Pilaf with Vegetables

A fragrant bulgur wheat pilaf with vegetables and spices, Turkish style. High in fibre and filling, it makes a complete plant-based dish or an original side that makes a change from rice.

Prep time: 10 min  |  Cooking time: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from the Anses Ciqual 2025 values for each ingredient, using the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 133 kcal · 5 g protein · 23 g carbohydrate · 2 g fat

Ingredients

• 250 g bulgur wheat
• 1 pepper
• 1 courgette
• 1 tin of tomatoes, chopped
• 1 onion
• 500 ml stock

Method

1. Fry the onion and vegetables.
2. Add the bulgur wheat and stir it in the hot fat for 2 minutes until glossy.
3. Pour in the tomatoes and stock, cover and cook for 15 minutes.
4. Leave to rest for 5 minutes, then fluff up with a fork.

Nutritional benefits

Bulgur wheat is high in fibre and in complex carbohydrate with a moderate glycaemic index, and is more nourishing than white rice. Combined with vegetables, it makes a complete, filling and inexpensive plant-based dish. A good source of plant protein, ideal as a main or a side.

Variations and substitutions

• With chickpeas for more protein.
• With spices: cumin, paprika, mint.
• Gluten-free: quinoa instead of bulgur wheat.
• With grilled aubergines and peppers.

Storage and making ahead

Keeps for 3 days and can be eaten hot or cold as a salad. Ideal for meal prep.

💡 Good to know

Stir the bulgur wheat in the hot fat before adding the liquid: it keeps some bite and does not turn mushy.

Related reading

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes · high-protein recipes.

Foods in this recipe: bulgur wheat · pepper · courgette · tomatoes · onion.

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