Craving a wholesome, satisfying meal that’s ready in a flash? Look no further! This one-pan Mushroom and Tomato Bulgur Pilaf is your new weeknight hero. It’s packed with earthy mushrooms, nutty bulgur, and bright tomatoes, all coming together in less than 30 minutes. It’s simple, delicious, and incredibly versatile.
Ingredients
• 1 tablespoon / 15 ml extra-virgin olive oil
• 1 teaspoon / 5 g minced garlic
• 8 ounces / 225 g sliced mushrooms
• 1 cup / 180 g bulgur wheat
• 2 cups / 475 ml hot vegetable broth
• Salt and freshly ground black pepper, to taste
• 1 14-ounce / 400 g can petite diced tomatoes, drained
• 1 tablespoon / 4 g chopped fresh dill or parsley
Instructions
1. Sauté the Aromatics: Heat the olive oil in a large skillet or pan over medium heat. Add the minced garlic and sliced mushrooms, cooking and stirring until they have softened and released their moisture, about 3 to 5 minutes.
2. Toast the Bulgur: Stir in the bulgur wheat and toast for about one minute until it becomes fragrant.
3. Simmer the Pilaf: Pour in the hot vegetable broth and bring the mixture to a boil. Reduce the heat to low, season generously with salt and pepper, cover, and let it simmer for 15 to 20 minutes, or until the bulgur is tender and all the liquid has been absorbed.
4. Finish and Serve: Stir in the drained diced tomatoes and the chopped fresh dill or parsley. Cook for an additional 3 minutes to heat the tomatoes through and allow the flavors to meld. Serve immediately.
Nutritional Information
• Servings: 4
• Calories: 280 kcal
• Protein: 9 g
• Carbohydrates: 52 g
• Fat: 5 g
• Fiber: 12 g
Pro Tips
• Boost the Protein: For an even heartier meal, stir in a can of rinsed and drained white beans or chickpeas along with the tomatoes.
• Save on Prep Time: Use a package of pre-sliced mushrooms to get this dish on the table even faster.
• Herb Variations: Don’t have dill or parsley? Fresh mint, cilantro, or a sprinkle of dried oregano would also be delicious.
• Add a Cheesy Finish: For a touch of indulgence, sprinkle some crumbled feta or vegan parmesan over the top just before serving.
FAQ
Q: How can I add more protein to this vegetarian pilaf
A: To make this a more protein-rich meal, stir in a 15-ounce can of rinsed and drained chickpeas or white beans (like cannellini or navy beans) along with the tomatoes in the final step. Serving it with a sprinkle of crumbled feta or toasted nuts also adds a protein boost.
Q: Can I make this bulgur pilaf gluten-free
A: Bulgur wheat is not gluten-free. For a gluten-free version, substitute the bulgur with an equal amount of quinoa or millet. You may need to adjust the cooking time and the amount of vegetable broth based on the package instructions for your chosen grain.
Q: Is this mushroom bulgur recipe vegan
A: Yes, this recipe is naturally vegan as written. Just ensure you are using a certified vegan vegetable broth and skip any non-vegan toppings like feta cheese.
Q: How do I store and reheat leftover bulgur pilaf
A: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium-low heat, adding a splash of water or broth to prevent it from drying out, or simply warm it in the microwave.
