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    You Are Here Home » Assyrian Recipes

    Published: May 27, 2018 Updated: Jan 7, 2022 by Hilda Sterner | This post may contain affiliate links 2 Comments

    Healthy Bulgur Pilaf Recipe (Assyrian Pirda)

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    bulgur pilaf

    Today I'm sharing a recipe for a grain that's healthier than rice, and has a delicious nutty flavor! I'm talking about "Bulgur" or "Pirda" in Assyrian. This Bulgur Pilaf Recipe is an excellent alternative to red rice and a great vegan recipe!

    bulgur pilaf, kotleteh and salad

    About This Recipe

    Bulgur refers to a whole grain that is a staple in the Middle East and the Mediterranean region. Bulgur (affiliate link) is partially cooked, also known as parboiling. It is derived from durum wheat. 

    You might notice that in some recipes, "Bulgur" is referred to as "Burghur" which is what it's called in Arabic. For the purpose of this recipe, I'll be referring to it as "bulgur pilaf."

    Traditionally, Pirda is eaten with a green salad, especially when fasting from meat products. Sometimes it is served with a dollop of yogurt (the Assyrian version of sour cream). Another great option is to include some protein in the form of Kotletai or Sumac Chicken.

    Why This Recipe Works

    Bulgur is a great grain that doesn't get the attention it deserves. Besides being delicious, it's also lower in calories and carbs than rice. If you are watching your carbohydrate intake, bulgur pilaf is a great option!

    Preparing Bulgur Pilaf couldn't be easier. It only takes around 20 minutes to cook since it's already parboiled, or partially cooked. Bulgur Pilaf leftovers taste just as good as freshly made bulgur.

    What Goes Into This Recipe

    bulgur pilaf ingredients

    Recipe Ingredients and Substitutions

    • Bulgur Wheat — Bulgur comes in different sizes to accommodate what you are preparing. Pay close attention to the recipe you are following, to make sure you purchase the correct size. The options available are #1 (fine bulgur) through #4 (coarse bulgur). For this bulgur pilaf recipe, you will need #4. The finer grinds are used to make recipes like Kibbeh, Kubba, and Tabouli.
    • Vermicelli — Vermicelli (affiliate link) comes in coils or broken into pieces. Either type will work in this recipe.
    • Tomato Paste — This recipe is sometimes prepared without tomato paste, but if you have it, I recommend adding it. The tomato paste adds color and flavor to the bulgur pilaf.
    red burgur in a blue strainer
    Red Bulgur
    bulgur in a measuring cup
    Turkish Bulgur

    How to Make This Recipe

    Step 1: Heat olive oil in a medium pot and saute onion and vermicelli until the noodles are brown, and the onion is caramelized.

    chopped onions and vermicelli frying in a pot
    chopped onions and vermicelli frying in a pot 2

    Step 2: Rinse bulgur, and add to the same pot.

    rinsing bulgur in a strainer
    bulgur in a pot

    Step 3: Mix tomato paste, salt, and one cup of hot water and whisk to dissolve. Pour the mixture over the bulgur in the pot and stir to combine. Cover the pot with the lid and cook over very low heat, for twenty minutes. Stir halfway through.

    Step 4: Fluff with a fork before serving.

    Pirda Assyrian grain in a dark bowl

    Recipe FAQs and Expert Tips

    What does bulgur taste like?

    Bulgur has a nutty flavor and a chewy texture. The individual grains almost pop in your mouth as you bite into them.

    Is bulgur the same as couscous?

    Bulgur and Couscous are not the same thing. Couscous is actually a pasta made with semolina, which Bulgur is a very healthy grain derived from durum wheat. 

    Which is better rice or bulgur?

    How does bulgur stack up to rice nutritionally? Pretty darn well! Comparing one cooked cup of each, bulgur has half the calories. There are 204 calories in a cup of rice vs. 112 calories in bulgur.
    There are 44 grams of carbs in one cup of rice, vs. 25 grams in bulgur. Both have the same amount of protein, 4 grams.

    • Instead of hot water, you can try adding broth instead.
    • The cooking liquid will seem like it's not enough, but resist the urge to add more. Since the bulgur is already parboiled, it doesn't require more cooking liquid.
    • Another great addition to this recipe is canned chickpeas. Just stain the chickpeas and mix with the bulgur before simmering. 
    • Feta cheese lends a creamy, yummy texture to cooked bulger pilaf.
    • Prepare a simple salad with tomatoes, cucumbers, green bell peppers, chopped parsley, and onion, and season with salt, black pepper, lemon juice, and olive oil, then serve over the bulgur pilaf.
    bulgur, salad, and kabob

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      Chicken Biryani Recipe
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      Maglooba / Makloubeh (Upside-down Rice)
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      Chickpea Rice (Riza't Khirtimane)
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    Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟rating in the recipe card below & a review in the comments section further down the page.

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    Don’t forget to check out my  Classic Middle Eastern Food Combinations.

    📖 Recipe

    bulgur pilaf in a plate with kotletai

    Healthy Bulgur Pilaf Recipe (Assyrian Pirda)

    Bulgur is a healthy and delicious alternative to rice. This is an easy Assyrian recipe that you will love!
    5 from 2 votes
    Print Pin Rate
    Course: Side Dish
    Cuisine: Assyrian, Middle Eastern
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 6 servings
    Calories: 201kcal

    Ingredients

    • ¼ cup vegetable oil
    • 1 small onion (diced)
    • ¼ cup vermicelli
    • 3 ounces tomato paste
    • 1½ cups bulgur (coarse grind, #4)
    • 1 teaspoon salt
    • 1 cup hot water

    Instructions

    •  Heat oil in a medium pot and saute onion and vermicelli until the noodles are brown, and the onion is caramelized.
    • Rinse bulgur, and add to the same pot.
    • Mix tomato paste, salt, and one cup of hot water and whisk to dissolve. Pour the mixture over the bulgur in the pot and stir to combine. Cover and cook over very low heat, for twenty minutes. Stir halfway through.
    • Stir in the tomato sauce mixture along with the salt and water. Cover and cook over low heat, for twenty minutes.
    • Fluff with a fork before serving.

    Notes

    • Instead of hot water, you can try adding broth instead.
    • The cooking liquid will seem like it's not enough, but resist the urge to add more. Since the bulgur is already parboiled, it doesn't require more cooking liquid.
    • Another great addition to this recipe is canned chickpeas. Just stain the chickpeas and mix with the bulgur before simmering. 
    • Feta cheese lends a creamy, yummy texture to cooked bulger pilaf.
    • Prepare a simple salad with tomatoes, cucumbers, green bell peppers, chopped parsley, and onion, and season with salt, black pepper, lemon juice, and olive oil, then serve over the bulgur pilaf.

    Nutrition

    Serving: 1serving | Calories: 201kcal | Carbohydrates: 27g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 404mg | Fiber: 3g | Sugar: 3g
    Tried this Recipe? Please leave A Star Rating!Mention @HildasKitchenBlog or tag #HildasKitchenBlog!

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    1. HildaSterner says

      May 28, 2018 at 10:16 pm

      Hi Anastaciast, I have to first ask about your name, is it Anastasia? Are the last 2 letters part of your last name? I never know how to address you. 😉 We will be moving to Montana in the next couple of years. We bought a house in Dec. of last year. We're slowly furnishing it and preparing for the move. My husband retires in March, so we'll be going back and forth for a while. Nebraska, huh? I can't picture Assyrians living in Nebraska for some reason, LOL. I guess we're everywhere! Was the high school you mentioned called Mather? That's the only one I can remember that started with an "M." Also, just when I thought I'd heard of every diet, you introduced me to a new one. I looked it up and I'm happy to report that bulgur is on the approved list. Have a wonderful night and thanks for stopping by!

      Reply
    2. anastaciast says

      May 28, 2018 at 9:49 pm

      Shlama! Hello Hilda! I hope you are well. So, you are moving to Montana? That's fantastic! I was reading back through your biography and I noticed that we missed each other by just a couple of years in Chicago. We moved to Nebraska in 1976 and I turned 11. We lived in Rogers Park and I went to school at Rogers Park. I'm trying to remember the name of the high school I would have gone to, and I can't. I think it began with an m. I love that we have an Assyrian word now so I don't have to use the Turkish word anymore! I need to check into my low FODMAP diet list to see if I can have it. I'm not sure that I can. At any rate, I love pilaf and your recipe looks great. Cheers!

      Reply

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