Bulgur Pilaf Recipe


Preparation Time10 MinCooking Time40 Min
Ready In50 MinDifficulty LevelEasy
Health IndexHealthyServings4
VegetarianMain Ingredient
Interest Group


 Water3 Cup (48 tbs)
 Bulgur wheat/Cracked wheat1 Cup (16 tbs)
 Chopped carrot1⁄2 Cup (8 tbs)
 Chopped onion1⁄4 Cup (4 tbs)
 Snipped fresh parsley2 Tablespoon
 Garlic1 Clove (5 gm), minced
 Dried chervil1 Teaspoon
 Pepper1⁄8 Teaspoon
 Reduced-calorie margarine2 Tablespoon
 Frozen peas1 Cup (16 tbs)
 Grated parmesan cheese1 Tablespoon
 Salt1⁄4 Teaspoon

Nutrition Facts

Serving size

Calories 210 Calories from Fat 29

% Daily Value*

Total Fat 3 g5.1%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol 5.2 mg

Sodium 290.9 mg12.1%

Total Carbohydrates 39 g13.1%

Dietary Fiber 9.5 g38%

Sugars 3.4 g

Protein 9 g17.6%

Vitamin A 82% Vitamin C 31.1%

Calcium 10% Iron 13.6%

*Based on a 2000 Calorie diet


Place water in 4-cup measure.
Microwave at High for 4 to 9 minutes, or until water boils.
Place bulgur in medium mixing bowl.
Add boiling water.
Cover and let stand for 30 minutes to soften.
Drain and press out excess moisture.
Set aside.
In 2-quart casserole, combine carrot, onion, parsley, garlic, chervil, pepper and margarine.
Microwave at High for 4 to 5 minutes, or until vegetables are tender, stirring after half the time.
Add bulgur, peas, Parmesan cheese and salt.
Mix well.
Microwave at High for 2 to 4 1/2 minutes longer, or until heated through.