Bulgur Pilaf with Tomato and Zucchini

Bulgur Pilaf with Tomato and Zucchini

Bulgur Pilaf with Tomato and Zucchini

Bulgur is a light, nutty version of whole wheat that has been pre-cooked to cut preparation time down to practically zero. Paired with zucchini and tomato, bulgur makes this healthful dish a fast, easy way to enjoy whole-grain goodness.


Makes 8 servings


1 cup uncooked bulgur wheat
1 tablespoon olive oil
3/4 cup chopped onion
2 cloves garlic, minced
1/2 pound zucchini, thinly sliced
1 can (14-1/2 ounces) no-salt-added whole tomatoes, drained and coarsely chopped
1 cup fat-free reduced-sodium chicken broth
1 teaspoon dried basil
1/8 teaspoon black pepper

*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator to chill at least 2 hours. Before using, remove fat that has hardened on surface.


  1. Rinse bulgur thoroughly in colander under cold water, removing any debris. Drain well; set aside.
  2. Heat oil in large saucepan over medium heat. Add onion and garlic; cook and stir 3 minutes or until onion is tender. Stir in zucchini and tomatoes; reduce heat to medium-low. Cook, covered, 15 minutes or until zucchini is almost tender, stirring occasionally.
  3. Stir chicken broth, bulgur, basil and pepper into vegetable mixture. Bring to a boil over high heat. Reduce heat to low. Cook, covered, over low heat 15 minutes or until bulgur is tender and liquid is almost completely absorbed, stirring occasionally. Remove from heat; let stand, covered, 10 minutes. Stir gently before serving.

Nutritional Information

Serving Size: 1/8 of total recipe
Calories 98
Calories from Fat 19 %
Total Fat 2 g
Saturated Fat trace g
Carbohydrate 18 g
Fiber 5 g
Protein 3 g
Sodium 92 mg

Dietary Exchange

Starch 1
Vegetable 1/2
Fat 1/2

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