Bulgar Pilaf


  • 1 tablespoons olive oil
  • 1/2 medium yellow onion, diced
  • Heaping tablespoons tomato paste
  • 1 clove garlic, finely minced
  • 1 .5 cups chicken stock
  • 1 cup bulgar, any size (in photo I used size 1)
  • 1.5 teaspoons kosher salt
  • 1 teaspoons ground cumin
  • 1 cup bulgar
  • 1 teaspoon salt 
  1. Heat olive oil in a small pot. Add the onion and cook until soft, about 5 minutes. While the onion is cooking, add the salt and cumin. 
  2. Add the tomato paste to the softened onions and stir to combine. 
  3. Add the chicken broth and the bulgar and turn off the heat. 
  4. Allow the bulgar to soak up the broth, fluffing occasionally with a fork, until all the water is absorbed. If you like your bulgar more moist, add a bit more water.
  5. Serve hot or cold.

Bulgar & Feta Salad (low-fat)

Because of this hearty, nutrient dense grain, this salad is a meal in itself. Bulgar is a great source of manganese, fiber and protein. This salad is bursting with flavor and will hold up great for leftovers. 
Original recipe from Nutrition Action.

Serves 4


  • 1.5 cups water
  • ¾ cup bulgur
  • 1 tablespoon extra-virgin olive oil (I think it needs 2 tablespoons)
  • ½ hothouse cucumber, diced
  • ¼ cup sun-dried tomatoes, diced
  • 2 scallions, thinly sliced
  • ½ cup reduced-fat crumbled feta cheese
  • 2 tablespoons lemon juice, more to taste (I prefer 3 tablespoons)
  • I like to add 1/2 teaspoon salt 
  • Freshly ground black pepper


  1. In a small pot, bring 1½ cups of water and 1/2 teaspoon salt to a boil.
  2. Stir in the bulgur, turn off the burner, and cover the pot. Allow the bulgur to steep for 10 minutes, then drain and put into a large bowl.
  3. Toss the bulgur with the oil and aloe to cool for a few minutes.
  4. Stir in the cucumber, sun-dried tomatoes, scallions, and feta. Season with the lemon juice and plenty of pepper.

Nutrition Information:
Per Serving—
Calories: 180
Sodium: 260 mg
Total Fat: 7 g
Saturated Fat: 2 g
Carbohydrates: 24 g
Protein: 8 g
Fiber: 6 g