Go Back
–+ servings
Zucchini and Carrot Bulgur Pilaf – vegetarian recipe
Stav Kogan

Zucchini and Carrot Bulgur Pilaf

A vibrant and satisfying one-pan Zucchini and Carrot Bulgur Pilaf. This wholesome, grainy dish with fresh garden vegetables is a quick weeknight hero and perfect for next-day lunches.
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings: 4 cup
Calories: 380

Ingredients
  

  • (Serves 4)
  • 1 ½ cups / 270g (9.5 oz) bulgur wheat
  • ¼ cup (60 ml / 2 fl oz) 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 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 (14 g / 0.49 oz) butter, or vegan butter
  • 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.

Method
 

  1. Rinse the bulgur in a fine-mesh sieve.
  2. Place it in a medium bowl and cover with boiling water by about 1 inch (2. 5 cm).
  3. Let it soak for 30 minutes, or until tender.
  4. Drain thoroughly, then transfer to a clean kitchen towel and squeeze out any excess water.
  5. Set aside.
  6. Heat the oil in a large skillet or pan over medium-high heat.
  7. Add the diced onions and minced garlic, and sauté for 5 minutes until softened and fragrant.
  8. Add the sliced zucchini and basil to the skillet.
  9. Cook for 5 minutes, stirring occasionally.
  10. Stir in the grated carrots and cook for another 2-3 minutes, until the zucchini is tender-crisp.
  11. Add the prepared bulgur, tamari, salt, and a generous amount of black pepper to the skillet.
  12. Stir everything together and cook for 2-3 minutes until the bulgur is heated through.
  13. Stir in the bits of butter until melted.
  14. Taste and adjust seasonings if needed.
  15. Serve warm, as is, or with a dollop of plain yogurt or a squeeze of lemon juice.

Nutrition

Calories: 380kcalCarbohydrates: 58gProtein: 9gFat: 17g

Tried this recipe?

Let us know how it was!