This simple bulgur pilaf filled with Arabic zucchini, or kousa (also known as Mexican gray squash) requires only 6 simple ingredients and 30 minutes to make! It is one of my go-to lazy day dishes, but although it is so simple and easy to make, it is not lacking at all in the flavor department.
Zucchini was always one of my favorite vegetables growing up. My mom always made a variety of sautéed and stuffed kousa dishes, and I learned that simply cooking it on its own with olive oil, garlic, some onion, salt and pepper is one of the most delicious ways it can be prepared.
I love the texture of cracked bulgur wheat, or burghul as we call it in Arabic. It soaks up all the tomato juices and flavors wonderfully while remaining dense, yet fluffy and soft. It is also nutritionally dense, contains no fat, and has less calories than brown rice! It also has more fiber than many other grains, including buckwheat and oats, and almost twice as much fiber as rice!
I love to make a big batch of this dish as it is a filling, complete meal, but it also works as a delicious side dish. It also tastes wonderful topped with my simple tomato salad to add a refreshing contrast.
If you're craving more hearty, grain-based dishes, try my cozy mujadara with bulgur and lentils or cauliflower freekeh with roasted chickpeas! Both are packed with the rich, comforting flavors that make vegan Middle Eastern food so satisfying.
Let me know if you try this recipe in the comments below, or pin it for later! And I would love to see your recreations on Instagram @zenandzaatar!
Recipe
Arabic Kousa (Zucchini) and Bulgur Pilaf (Vegan)
Equipment
Ingredients
- ¾ cup bulgur wheat coarse
- 2 large tomatoes peeled and diced (or 1 15 oz. can diced tomatoes)
- 1 tablespoon tomato paste
- 5 small kousa Mexican gray squash, or use small regular zucchini
- ½ yellow onion finely diced
- 2 cloves garlic minced
- 1 ½ cup water
- 3 tablespoon olive oil divided*
- ½ teaspoon black pepper
- 1 teaspoon salt divided
- ½ cup parsley leaves chopped (optional)
Instructions
- Slice zucchini in half lengthwise and then chop into small half-rounds. Sauté in 1.5 tablespoon olive oil and sprinkle with ½ teaspoon salt.* Cook until lightly browned, yet still crunchy, about 5 minutes, and set aside.
- Sauté diced onions in 1.5 tablespoon olive oil in a pot over medium high heat until browned, about 5 minutes.** Add minced garlic, tomato paste, and diced tomatoes, and stir to combine. Rinse and drain bulgur and add it to the pot along with the water. Bring the bulgur, water, and tomato mixture to a boil, add remaining salt, and simmer for 12-15 minutes, until bulgur is soft and has absorbed the liquid.
- Stir sautéed zucchini, black pepper, and half of the parsley into the pilaf. Remove from heat after about 2 minutes. Serve immediately topped with extra fresh parsley.
Sarah says
This looks delicious and I absolutely love the name of your blog!!!
mobasir hassan says
pilaf is our favorite dish and you made amazing job with this recipe. Thank for the recipe , i am going to try it and let you know how i made . Thanks
Lolia says
Thanks for the recipe! Made it with harissa and it was so good! Will definitely make again. It is filling and flavorful.
Lolia says
Oops, meant to rate it a five but I hit submit too quickly.
Jay says
This was a pantry meal, didn't feel like going to the store. Augmented the recipe with shiitake mushrooms, and harissa. Also added a fried egg on top to finish and sprinkled with feta. It was delicious, satisfying, and made a full meal - I will make it again.
Zena | Zen and Zaatar says
Sounds delicious!! Thanks for trying!