Lemony-Dill Bulgur Pilaf

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Carbohydrates tend to get a bad rap, but they’re vital to fuel our bodies, protect our hearts, and boost gut health. Follow our formula for a flavorful, nutrient-dense whole grain pilaf made with bulgur, quinoa, or farro.

By
Kathryn Hendrix, RDN, LD
Kathryn Hendrix, RDN, LD
Kathryn Hendrix, RDN, LD
Kathryn Hendrix is a Registered Dietitian and Culinary School Graduate. She specializes in Whole Food Plant Based, Vegan, Gluten Free, and Nutrition. She has over 10 years culinary experience and has been cooking vegan her whole life.
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Published on August 15, 2024
Lemony-Dill Bulgur Pilaf garnished with tzatziki and fresh dill in a bowl
Prep Time:
5 mins
Cook Time:
10 mins
Total Time:
15 mins
Servings:
6
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Ingredients

Original recipe (1X) yields 6 servings

  • 1 tablespoon olive oil

  • 1 cup bulgur (or other WHOLE GRAIN)

  • 2 to 3 cups low-sodium vegetable broth (or other BROTH)

  • 3 cloves garlic, minced

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1/4 cup chopped fresh dill (or other HERB)

  • 1/2 teaspoon lemon zest (or other CITRUS ZEST)

  • 1 tablespoon lemon juice (or other CITRUS JUICE)

  • 1/2 cup tzatziki (or other TOPPING

Directions

  1. Heat oil in a medium saucepan over medium heat. Add bulgur (or other WHOLE GRAIN); cook, stirring occasionally, until toasted, about 4 minutes. Stir in vegetable broth ( or other BROTH), garlic, salt, and pepper. Bring to a boil over high heat. Reduce heat to low. Simmer, covered, until grain is tender. (Timing will depend on grain. See “Cook Times.”)

  2. Remove from heat and let stand 10 minutes; drain any excess liquid. Stir in dill (or other HERB), lemon zest (or other ZEST), and lemon juice (or other JUICE). Spoon tzatziki (or other TOPPING) over servings.

    Variations:

    Harissa-Orange Farro

     farro + 3 cups beef broth + orange + parsley + mild harissa sauce

    Cilantro-Lime Quinoa

    quinoa + 2 cups chicken broth + lime + cilantro + pico de gallo

    Cook Times:

    Bulgur - 10 to 12 minutes 

    Farro - 45 to 60 minutes 

    Quinoa - 12 to 15 minutes

Nutrition Facts (per serving)

98 Calories
5g Fat
11g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 98
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 244mg 11%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 6%
Total Sugars 2g
Protein 4g 8%
Vitamin C 3mg 4%
Calcium 40mg 3%
Iron 1mg 6%
Potassium 170mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.