Bulghur wheat pilaf with tomato, onions and basil

    1 hour

    The next time you're looking for a simple, healthy dish to serve, try this nutty-tasting grain as a delicious switch from rice.

    9 people made this

    Serves: 8 

    • 200g (7oz) bulghur wheat
    • 2 tbsp olive or sunflower oil
    • 3 onions, thinly sliced
    • 1 garlic clove, finely chopped
    • 350ml (12fl oz) low-sodium vegetable stock
    • 350ml (12fl oz) low-sodium tomato juice
    • 1 tomato, coarsely chopped
    • 2 tbsp chopped fresh basil or 1 tbsp dried basil
    • pepper to taste

    Prep:15min  ›  Cook:45min  ›  Ready in:1hr 

    1. Place the bulghur wheat in a fine sieve and rinse under cold running water. Stir so that all the grains are well rinsed, then drain.
    2. Heat the oil in a large nonstick frying pan. Add the onions and garlic, and sauté, stirring often, until softened and dark golden brown. Stir in the stock and tomato juice. Bring to the boil. Add the drained wheat.
    3. Cover and simmer for 15 minutes, stirring occasionally. Stir in the tomato, basil and pepper. Simmer for a few minutes longer or until the liquid is absorbed. Serve warm.

    Some more ideas

    *Serve the pilaf for lunch, with a mixed salad and some fresh fruit to follow.
    *Make this dish spicy by adding 1 jalapeño chilli or other fresh green chilli, finely chopped, to the onions and garlic in step 2.

    Health points

    *Bulghur wheat, sometimes called cracked wheat, is made from whole-wheat berries, so it's high in fibre and B vitamins.
    *The combination of olive oil, garlic, basil and tomatoes is not only a classic Mediterranean flavouring, but is a one-two-three punch against bad health. Each ingredient contains unique nutrients that help the heart and fight disease.

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    Reviews in English (2)


    Really tasty but this quantity didn't serve 8. More like 4-5. Unless I did something wrong!  -  14 Jan 2015


    Love this recipe, nice change to rice or pasta, I add a little Tabasco sauce to make it slightly spicier  -  22 Aug 2013