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 versatile dish that is perfect for any occasion! This dairy-free recipe is not only easy to prepare but also packed with flavor and nutrition, making it an excellent choice for a side dish, lunch, or even a main course. With a preparation time of just 40 minutes, you can whip up this wholesome meal in no time, impressing your family and friends with your cooking skills.

Bulgur, a nutritious whole grain, serves as the star of this dish, providing a hearty base that is both satisfying and healthy. Combined with the vibrant colors and textures of chopped carrots and onions, this pilaf is a feast for the eyes as well as the palate. The addition of slivered almonds adds a delightful crunch, while fresh parsley brings a burst of freshness to every bite.

What makes this recipe truly special is its balance of flavors. The subtle nuttiness of the bulgur, the sweetness of the vegetables, and the zesty kick from lemon pepper seasoning create a harmonious blend that will leave you craving more. With only 306 calories per serving, you can enjoy this delicious dish guilt-free. So, roll up your sleeves and get ready to savor the delightful taste of Bulgur Pilaf!

Ingredients

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

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%