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Don’t feel like eating rice or pasta but yet want to eat something nutritious and filling? This Vegetarian Bulgar and Tomato Pilaf (Burghul w Banadoura) is the perfect choice.
Simple and delicious, Burghul w Banadoura can be enjoyed as a meal by itself or as a side dish with grilled meats or chicken. It’s ready in 30 to 35 minutes, and can be served hot or cold.
A Hearty Dish with Simple Ingredients
This bulgur tomato pilaf (also known as sayet) reminds me a lot of my grandmother’s cooking. A healthy, frugal, and cost-effective dinner, similar to many south Lebanon meals. The majority of the region’s recipes were passed down from grandmothers who cooked their meals with fresh produce from their gardens.
Why You’ll Love this Recipe
- It’s filling, nourishing, and comforting.
- It’s made with a few basic ingredients.
- It keeps well in the fridge when stored in an airtight container.
- It’s a delectable vegan dish.
- This dish’s red color is stunning.
Wholesome and Hearty Bulgar and Tomato Pilaf!
What Is Pilaf?
Pilaf is a rice or grain dish that is cooked in broth with spices and vegetables.
Lebanese vs. Turkish Bulgur Pilaf
Bulgur pilaf is a popular dish in the Turkish and Lebanese cuisines. It’s known as bulgur pilavi in Turkey, and it’s made without a tomato base and sometimes with vermicelli.
The Lebanese name it Sayet, and it’s usually made with tomatoes. This bulgur pilaf is the Lebanese version.
What is Bulgur?
Bulgur is a whole grain that looks like quinoa. It’s healthier than white rice because it’s higher in fiber and protein. It also has a lower glycemic index and is higher in vitamins and minerals.
Types of Bulgur?
Bulgur comes in a variety of shapes and sizes, with coarse and fine bulgur being the most common. In Tabbouleh and kibbeh we use fine bulgur, which may be eaten fresh, whereas this recipe calls for coarse bulgur to be cooked.
In Middle-eastern grocery stores, you’ll find that the course bulgur has numbers on the box. Number 1 denotes fine bulgur, whereas numbers 2 and 3 denote course bulgur, with 3 being the biggest size. This dish can be made with either 2 or 3.
Easy and Nutritious!
Here’s What You’ll Need
Chickpeas: Chickpeas make this dish heartier. Make sure to drain the chickpeas before adding them to the onions.
Coarse Bulgar: Coarse bulgar is the main ingredient in this dish. You can purchase it from Middle Eastern grocery stores.
Tomatoes: I like using fresh ripe tomatoes in this recipe. However, can use canned crushed tomatoes or tomato puree if you like.
Onions: This recipe calls for white onions. However, if you don’t have white onions on hand, any type will suffice.
Olive Oil: Sauté the vegetables using olive oil.
Tomato Paste: Tomato paste will help thicken the bulgur mixture.
Hot Water: to cook the burghul
Bouillon Cubes: Use vegetarian bouillon cubes. (You can use chicken bouillon if you like.)
Spices: Both seven spices and black pepper work in this recipe.
Salt: to taste
Frequently Asked Questions
Sure. Allow bulgur pilav to cool down to room temperature, then store in an air-tight container in the freezer for up to 3 months.
Most supermarkets sell burgul wheat, however not all sizes are available. Burgul wheat comes in a variety of sizes, which you may find at your local Middle Eastern or Mediterranean store.
You can use rice, couscous, cracked wheat, quinoa, or freekeh.
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Top Tips
- Burghul doubles in size as it cooks, so I recommend using a pot that is big enough for the contents.
- Extra coarse or coarse bulgar is the best size for making this dish. Fine bulgur changes the texture of this dish.
- Allow the bulgur to rest in its covered pot for 10 minutes at the end of the cooking period so that it absorbs additional liquids and fluffs up while absorbing the steam within the pot.
- You can store burgul bi banadoura in the refrigerator for up to 5 days. Simply reheat as you would rice.
- Enjoy with veggies like peppers, onions, Green onions, radish and of course pita bread.
What to Serve Bulgar and Tomato Pilaf With?
You can serve this burghul pilaf with a dollop of vegan plain yoghurt (or Greek yoghurt if desired). You can also try it with cucumber yogurt mint garlic salad.
Burghul bi banadoura can be used as a rice substitute; serve it with fattoush or Middle Eastern Salad, or a soup like my Mediterranean Lentil Soup recipe.
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Vegetarian Bulgar and Tomato Pilaf Ingredients
- chickpeas, drained
- coarse bulgar
- tomatoes, cubed
- onions, cubed
- olive oil
- hot water
- tomato paste
- bouillon cubes, vegetarian (you can use chicken bouillon if you choose)
- seven spices, or black pepper
- salt
How to Make Vegetarian Bulgar and Tomato Pilaf
In a medium nonstick pot sauté the onions until translucent. Then, add the drained and washed chickpeas to sauté for 2-3 more minutes.
Add in the bulgar, bouillon cubes, water, tomato paste, salt and 7 spices or black pepper. Taste the broth, add more salt if needed.
Bring to a boil. Once boiling, add in the diced tomatoes, gently mix and cover.
Lower heat to simmer for 10-13 minutes or until done. Allow ingredients to rest for 10 minutes and serve.
More Middle Eastern Recipes to Try:
- Middle Eastern Chicken Kafta Burgers
- Unstuffed Cabbage-Malfoof
- Easy Stuffed Cabbage (Malfoof)
- Freekeh with Beef Shanks
- Freekeh with Ginger Chicken
- Vegetarian Grape Leaves (Instant Pot)
- Pea and Carrot Stew (Bazella w Roz)
- Hearty Kafta and Potato Stew
- Mujadara Hamra (Reddened Lentils and Bulgur)
- Lebanese Lentils and Rice Recipe (Mujadaret Roz)
Vegetarian Bulgar and Tomato Pilaf (Burghul w Banadoura)
Ingredients
Instructions
- In a medium nonstick pot sauté’ the onions until translucent. Then, add the diced tomatoes, drained and washed chickpeas, sauté for 2-3 more minutes.
- Add in the bulghur, bouillon cubes, water, tomato paste, salt and 7 spices or black pepper. Taste the broth, add more salt if needed.
- Bring to a boil. Once boiling, add in the diced tomatoes, gently mix and cover.
- Lower heat to simmer for 10-13 minutes or until done. Allow ingredients to rest for 10 minutes and serve.
Notes
- Burgul doubles in size as it cooks, so I recommend using a pot that is big enough for the contents.
- Extra coarse or coarse bulgar is the best size for making this dish. Fine bulgur changes the texture of this dish.
- Allow the bulgur to rest in its covered pot for 10 minutes at the end of the cooking period so that it absorbs additional liquids and fluffs up while absorbing the steam within the pot.
- You can store burgul bi banadoura in the refrigerator for up to 5 days. Simply reheat as you would rice.
- Enjoy with veggies like peppers, onions, Green onions, radish and of course pita bread
This recipe reminds me of my grandmother and my childhood in South Lebanon. I made it today and my kids loved it even though they’re so picky sometimes. Served it with yogurt salad
Love how food connects us and bring back some of the best memories!
Thank you so much for this wonderful recipe Lama– I made the recipe as it is and served it with some salad
This is one of our favorites for meat less days!! 🙂
Tastes so good! We loved it!