This hearty bulgur and veggie pilaf is economical and nutritious. Except for bulgur, all ingredients are easy to find or you already have it in your pantry. The bulgur is cooked with fried onion, tomato and green pepper with tomato paste, broth and seasoned with sugar, salt and pepper.

Servings: 4 servings (4 portions)                


2 tablespoons butter (margarine)

2 tablespoons olive oil or vegetable oil  1 medium grated and well-drained onion 1 large grated tomato with juice

  1. grated small green pepper
  2. cups coarse bulgur

1/2 teaspoon black pepper

  1. teaspoon salt
  2. teaspoons sugar

2 tablespoons tomato paste

4 cups chicken broth or water Garnish:

Fresh or grilled pepper

Chopped tomato

Fresh Italian parsley


Melt the butter and oil together in a covered shallow pan. Fry the grated onion for five minutes until tender and translucent.

Pour the grated tomato with juice and grated pepper; fry until the vegetables are soft and the liquid has almost gone.

Stir in the bulgur with a wooden spoon to combine well. Stir in the tomato paste, salt, pepper, broth and sugar and bring to a boil.

Cover and simmer on low heat for fifteen to twenty minutes until the cooking liquid is absorbed by the bulgur. Remove the pan from heat with cover, let cool.

Stir the pilaf just before serving until the ingredients are fully blended. Serve in individual plate.

Garnish pilaf with grilled or fresh pepper, tomato slices, and parsley. Enjoy!

Nutritional Information: 401 calorie; 12 g fat (2 g saturated fat); 0 mg

cholesterol; 785 mg sodium; 67 g carbohydrate; 11 g dietary fiber; 13 g protein.