Craving something that’s both incredibly satisfying and refreshingly light? Look no further! This vibrant Zucchini and Carrot Bulgur Pilaf is a celebration of wholesome, grainy goodness and fresh garden vegetables. It’s the kind of one-pan wonder that comes together in a flash, making it a weeknight hero. Plus, the leftovers are an absolute dream for a packable lunch the next day – no reheating required!
Ingredients
• (Serves 4)
• 1 ½ cups / 270g bulgur wheat
• ¼ cup / 60ml olive oil
• 2 cloves garlic, minced
• 2 medium onions, diced
• 2 small to medium zucchini (about 1 lb / 450g), halved lengthwise and thinly sliced
• 2 tablespoons finely shredded fresh basil, or 1 teaspoon dried basil
• 2 medium carrots, grated
• 2 teaspoons tamari or soy sauce
• ½ teaspoon salt, or to taste
• Freshly ground black pepper, to taste
• 1 tablespoon / 14g butter, or vegan butter
Instructions
1. Rinse the bulgur in a fine-mesh sieve. Place it in a medium bowl and cover with boiling water by about 1 inch (2.5 cm). Let it soak for 30 minutes, or until tender. Drain thoroughly, then transfer to a clean kitchen towel and squeeze out any excess water. Set aside.
2. Heat the oil in a large skillet or pan over medium-high heat. Add the diced onions and minced garlic, and sauté for 5 minutes until softened and fragrant.
3. Add the sliced zucchini and basil to the skillet. Cook for 5 minutes, stirring occasionally. Stir in the grated carrots and cook for another 2-3 minutes, until the zucchini is tender-crisp.
4. Add the prepared bulgur, tamari, salt, and a generous amount of black pepper to the skillet. Stir everything together and cook for 2-3 minutes until the bulgur is heated through. Stir in the bits of butter until melted.
5. Taste and adjust seasonings if needed. Serve warm, as is, or with a dollop of plain yogurt or a squeeze of lemon juice.
Nutritional Information
• Nutritional Highlights
• Serving Size: 1 of 4 servings
• Calories: Approximately 380 kcal
• Protein: 9g
• Fiber: 12g
• A fantastic source of whole grains and loaded with vitamins A and C.
Pro Tips
• Boost the protein by adding a can of rinsed and drained chickpeas or some crumbled feta cheese at the end of cooking.
• To make this dish fully vegan, simply substitute the butter with a plant-based butter or an extra drizzle of olive oil.
• For a nuttier flavor, briefly toast the dry bulgur in the skillet for a minute before soaking it.
• Feel free to swap the veggies based on the season! Diced bell peppers, corn, or chopped spinach would all be delicious additions.
FAQ
Q: How can I add more protein to this vegetarian bulgur pilaf
A: To easily boost the protein, stir in a can of rinsed and drained chickpeas along with the bulgur. For another vegetarian option, you can crumble some feta cheese over the top just before serving.
Q: Is this zucchini and carrot bulgur pilaf vegan
A: This recipe can be made fully vegan with one simple substitution. Just replace the dairy butter with your favorite plant-based butter or an extra drizzle of olive oil at the end of cooking.
Q: Can I make this recipe gluten-free
A: Bulgur wheat is made from cracked whole-grain wheat and contains gluten. To make this dish gluten-free, you can substitute the bulgur with an equal amount of quinoa or millet. You will need to cook the gluten-free grain separately according to its package instructions before adding it to the skillet with the vegetables.
Q: How should I store leftovers
A: This pilaf is fantastic for meal prep. Store any leftovers in an airtight container in the refrigerator for up to 4 days. It’s delicious served warm, at room temperature, or even cold straight from the fridge, making it perfect for a packable lunch.
