Zucchini and carrot bulgur pilaf is my one-skillet answer to using up the vegetable drawer. Quick-cooking bulgur soaks up garlic, tamari, and butter while grated carrots and diced zucchini turn sweet at the edges.
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 (9.5 oz) 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 (30 ml / 1 fl oz) finely shredded fresh basil, or 1 teaspoon (5 ml / 0.2 fl oz) dried basil
• 2 medium carrots, grated
• 2 teaspoons (10 ml / 0.3 fl oz) tamari or soy sauce
• ½ teaspoon salt, or to taste
• Freshly ground black pepper, to taste
• 1 tablespoon / 14g (0.49 oz) 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.
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Zucchini and Carrot Bulgur Pilaf
Ingredients
Method
- 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.
- 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.
- 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.
- 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.
- Taste and adjust seasonings if needed.
- Serve warm, as is, or with a dollop of plain yogurt or a squeeze of lemon juice.
