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!
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
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.
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.
Step 2: Rinse bulgur, and add to the same 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.
Recipe FAQs and Expert Tips
Bulgur has a nutty flavor and a chewy texture. The individual grains almost pop in your mouth as you bite into them.
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.
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.
Related Recipes
Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟rating in the recipe card below & a review in the comments section further down the page.
Stay in touch with me through social media @ Instagram, Pinterest, TikTok, and Facebook. Don't forget to tag me when you try one of my recipes!
Don’t forget to check out my Classic Middle Eastern Food Combinations.
Healthy Bulgur Pilaf Recipe (Assyrian Pirda)
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.
HildaSterner says
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!
anastaciast says
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!