Bulgur Pilaf

Dairy Free
Health score
14%
Bulgur Pilaf
40 min.
6
306kcal

Suggestions


Welcome to a delightful culinary experience with our Bulgur Pilaf, a dish that perfectly balances flavor, nutrition, and simplicity. This dairy-free recipe is not only easy to prepare but also ready in just 40 minutes, making it an ideal choice for busy weeknights or a special gathering with friends and family.

Bulgur, a nutritious whole grain, serves as the star of this dish, providing a hearty base that is both satisfying and wholesome. Combined with the rich, nutty flavor of slivered almonds and the vibrant crunch of fresh vegetables, this pilaf is a feast for the senses. The addition of lemon pepper seasoning adds a zesty kick, elevating the dish to new heights.

Whether you’re looking for a side dish to complement your main course or a light lunch that packs a punch, this Bulgur Pilaf fits the bill perfectly. With each serving containing just 306 calories, you can indulge without the guilt. Plus, the recipe is versatile enough to be enjoyed as a main dish or a side, making it a fantastic addition to your meal rotation.

Join us in creating this delicious and nutritious Bulgur Pilaf that will surely impress your guests and satisfy your taste buds. Let’s get cooking!

Ingredients

  • tablespoons canola oil melted
  • 0.5 cup slivered almonds 
  • 0.5 cup onion chopped
  • 0.5 cup carrots chopped
  • 14 ounces chicken broth canned
  • cup bulgur uncooked
  • 0.3 teaspoon lemon pepper black
  • 0.3 cup parsley fresh chopped

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon of the oil in 12-inch skillet over medium-high heat. Cook almonds in oil 2 to 3 minutes, stirring constantly, until golden brown.
  2. Remove almonds from skillet.
  3. Add remaining 1 tablespoon oil, the onion and carrot to skillet. Cook about 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  4. Stir in broth, bulgur and lemon pepper seasoning salt.
  5. Heat to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender and liquid is absorbed. Stir in almonds and parsley.

Nutrition Facts

Calories306kcal
Protein27.98%
Fat42.91%
Carbs29.11%

Properties

Glycemic Index
32.47
Glycemic Load
7.04
Inflammation Score
-9
Nutrition Score
16.084782691106%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
5.39mg
Luteolin
0.04mg
Isorhamnetin
0.91mg
Kaempferol
0.18mg
Myricetin
0.38mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:306.35kcal
15.32%
Fat:14.89g
22.9%
Saturated Fat:2.24g
14.01%
Carbohydrates:22.72g
7.57%
Net Carbohydrates:16.7g
6.07%
Sugar:1.58g
1.76%
Cholesterol:33.07mg
11.02%
Sodium:332.2mg
14.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.84g
43.68%
Manganese:0.96mg
48.2%
Vitamin K:47.89µg
45.61%
Vitamin A:2112.57IU
42.25%
Fiber:6.02g
24.1%
Vitamin E:3.44mg
22.93%
Phosphorus:223.68mg
22.37%
Magnesium:79.14mg
19.79%
Selenium:13.16µg
18.8%
Zinc:2.46mg
16.41%
Vitamin B3:3.26mg
16.3%
Vitamin B6:0.25mg
12.55%
Vitamin B2:0.21mg
12.23%
Iron:1.99mg
11.06%
Vitamin B12:0.66µg
11.02%
Copper:0.22mg
10.94%
Potassium:331.4mg
9.47%
Vitamin C:4.94mg
5.99%
Vitamin B1:0.09mg
5.87%
Calcium:52.04mg
5.2%
Folate:19.96µg
4.99%
Vitamin B5:0.34mg
3.43%