This is a variation of our bulgur pilaf recipe

In this variation we use fresh garden zucchini and grape tomatoes. It seemed more springlike to me.  When I saw a variation of this bulgur pilaf recipe, I replaced the onion with a shallot as it has a more mild and delicate flavor.  It is a great side dish that goes well with beef or chicken.  Add cooked chicken to it makes it a light one pot meal.

Ingredients:                                                                                                                                                  Bulgur Pilaf

1 cup uncooked bulgur wheat

1 Tbs olive oil

1 large shallot, finely sliced

2 small zucchini, thinly sliced

1 cup grape tomatoes, halved

1 cup chicken, beef, or vegetable broth

1 tsp dried oregano    bulgur wheat pilaf oregano

1/2 tsp dried parsley

1/2 tsp ground coriander

1/2 tsp salt

1/4 tsp freshly ground black pepper

Rinse the bulgur thoroughly in a strainer under cold water and drain well.

Heat the oil in a large saucepan over medium heat.  Add the sliced shallots and stir until they are soft, about 3 minutes or so.  Stir in the zucchini and tomatoes.  Reduce heat and cook covered for about 15 minutes or until the zucchini is almost tender, stirring occasionally.

Stir in the remaining ingredients.  Mix well, then bring to a boil over high heat.  Cover and remove from heat.  Let stand for 10 minutes or until the liquid is absorbed.  Stir the bulgur pilaf before serving.

Here are some interesting facts from WikiPedia:

[Parboiling of bulgur in central Turkey Bulgur for human consumption is usually sold parboiled and dried, with only a very small amount of the bran partially removed. Bulgur is recognized as a whole grain by the U.S.D.A. and the Whole Grains Council. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores, Middle Eastern specialty grocers,, and some traditional grocery stores. Bulgur is a common ingredient in Armenian, Assyrian, Jewish,Palestinian, Lebanese, Turkish, Middle Eastern, and Mediterranean dishes. It has a light, nutty flavor. In Turkey, a distinction is made between fine-ground bulgur, called köftelik bulgur, and a coarser grind, called pilavlık bulgur. In the United States, bulgur is produced from white wheat in four distinct grinds or sizes (#1 Fine, #2 Medium, #3 Coarse and #4 Extra Coarse). The highest quality bulgur has particle sizes that are uniform thus allowing a more consistent cooking time and result.

Bulgur is also known as “Dalia” in North India. Dalia is popular all over the wheat-consuming regions of North India. It can be consumed as sweet dalia or regular dalia.

Bulgur can be used in pilafs, soups, bakery goods, or as stuffing. In breads, it adds a whole grain component. It is a main ingredient in tabbouleh salad and kibbeh. Its high nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is used as a cereal with milk and sugar. In the United States is often used as a side dish, much like pasta or rice. In meals, bulgur is often mistaken for rice because it can be prepared in a similar manner, although it has a texture more like couscous than rice. A popular South American carnival food, bulgur is often prepared with flower pollen and tapioca syrup and fried in patties].


Nutrition facts

Compared to unenriched white rice, bulgur has more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals.

Bulgur (dry)
Nutritional value per 100 g (3.5 oz)
Energy 342 kcal (1,430 kJ)
75.87 g
Sugars 0.41 g
Dietary fiber 18.3 g
1.33 g
12.29 g
Vitamin A equiv.

0.0 μg

Vitamin A 9 IU
Thiamine (B1)

0.232 mg

Riboflavin (B2)

0.115 mg

Niacin (B3)

5.114 mg

Vitamin B6

0.342 mg

Folate (B9)

27 μg

Vitamin C

0.0 mg

Vitamin E

0.06 mg

Vitamin K

1.9 μg

Trace metals

35 mg


2.46 mg


164 mg


300 mg


410 mg


17 mg


1.93 mg

Other constituents
Water 9 g

Link to USDA Database entry
  • Units
  • μg = micrograms • mg = milligrams
  • IU = International units
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
  • Glycemic Index: 48
  • Middle Eastern Tomato And Zucchini Bulgur Pilaf
  • A Healthy Dish For you.



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