Bulgur Pilaf with Chickpeas, Tomato, and Squash

This simple bulgur pilaf with chickpeas, tomato, and Arabic zucchini or kousa, requires only 7 simple ingredients and 30 minutes to make! It is one of my go-to lazy day dishes, because it's an easy and complete, pantry-friendly meal that makes plant-based cooking less intimidating. Although it's such a simple recipe, it's bursting with Mediterranean flavor.

Bulgur is parboiled, dried, cracked durum wheat.¹ This easy bulgur recipe is naturally vegan, a staple in Turkish cooking, and enjoyed across the Levant, including Syria, where my mom and grandma cooked with bulgur often.²

Growing up, my Syrian mom and grandma loved to cook a variety of sautéed and stuffed squash dishes, and kousa, also called Mexican gray squash, became one of my favorite vegetables growing up. The chickpeas add protein, making it a wholesome main dish, and the texture of the bulgur is so satisfying.

What is bulgur pilaf?

Bulgur is an ancient parboiled, dried, cracked wheat, eaten for thousands of years throughout the Middle East. Wheat itself was cultivated in the Fertile Crescent, and bulgur is used often in Levantine cooking, commonly found in Turkish, Syrian, and Lebanese dishes.¹

Bulgur pilaf has Turkish origins, and I learned this recipe from my Syrian mom. It's a dish that flavors bulgur with tomato, olive oil, aromatics, and sometimes veggies, making the grains flavorful and juicy while preventing them from clumping together.

Turkish bulgur pilaf sometimes includes peppers.² There's also a closely related Armenian variation of this dish called "eech" which is similar, but uses fine bulgur rather than coarse and is served at room temperature.³

Cracked bulgur wheat, or burghul as we call it in Arabic, is a naturally satisfying whole grain. It's a good source of dietary fiber, protein, and nutrients.¹

Ingredient notes

You'll need 7 simple ingredients for this recipe.

• Bulgur wheat: For this recipe, I recommend coarse bulgur (usually labeled #3 or #4). You can find it in the Middle Eastern or International section of your local grocery store, and sometimes even in the health food or grains section. You can also easily find it at an International grocery store or even online. I like to use Ziyad brand bulgur wheat.
• Tomatoes + tomato paste: This combination gives the bulgur its flavor. You can use peeled and diced fresh tomatoes, but for convenience, I love to use canned tomatoes, making this a true pantry-staple meal. For canned, petite-diced tomatoes work best.
• Mexican gray squash or zucchini: I typically use Mexican gray squash for this dish, however, you can also substitute it for small zucchini.
• Onion + garlic: These aromatics really add flavor. You can use yellow or red onion.
• Olive oil: Use good quality olive oil for the best flavor and texture. (I love using Canaan olive oil.)
• Cooked chickpeas: I use canned chickpeas for convenience, but you can also use chickpeas cooked from dry.
• Parsley leaves: These are optional, but add a pop of freshness. If you're using it, Italian flat-leaf parsley works best.

See the recipe card below for exact quantities.

Substitutions and variations

• To make the Armenian variation, also called eech, use fine bulgur, which is cooked for a shorter amount of time. Follow the directions on your bulgur package for the correct bulgur to liquid ratio and cook time. You can additionally garnish this version with fresh mint leaves or dill.
• You can use vegetable broth instead of water to give this dish even more flavor.
• Feel free to add spices like paprika or cumin for more flavor.
• Adding diced bell pepper along with the aromatics, like red or green bell pepper, works wonderfully in this recipe.
• Mix in a tablespoon or 2 of pomegranate molasses at the end to give this dish a boost of tangy flavor.

How to make bulgur pilaf

Step 1: Sauté squash slices in olive oil until browned and set aside.

Step 2: Sauté onions, garlic, tomato paste, and tomatoes until fragrant. Then, add bulgur, water, and chickpeas, and bring to a boil.

Top tips

• Add enough liquid for fluffy grains. Bulgur is forgiving and keeps absorbing liquid as it rests. If it isn't fluffy or still feels a bit firm, stir in some water a little at a time, cover, and cook for a couple more minutes.
• Let it rest. After simmering, keep the saucepan covered, for 5 minutes off the heat for perfect texture. Fluff with a fork.
• Brown the squash; don't steam it. Cut the squash into even ¼" slices, pat dry, and cook in a single layer over medium-high heat. You want them to brown but still have some crunch.
• Use the right pot size. Bulgur will absorb moisture and expand, so make sure to use a large enough pot. I find that a 3-quart saucepan fits this recipe well.

FAQs

Storing

This dish will last well in the fridge for up to 5 days. It also freezes wonderfully and keeps in the freezer for up to 3 months.

You can reheat it on the stovetop or in the microwave, adding a splash of water for more moisture and to re-fluff.

What to serve with this dish

I love to make a big batch of this tomato bulgur as it is a filling, complete meal, but it also makes a delicious side dish.

• Palestinian salad makes a delicious and refreshing side salad that accompanies this dish perfectly. It also tastes great topped with my red onion and tomato salad for a juicy contrast.
• I love serving this bulgur pilaf recipe with a creamy sauce, like my lemon tahini sauce or a side of yogurt (I use non-dairy).
• It goes well with a side of soup, like my creamy Arabic lentil soup.
• Top it with a sautéed or grilled protein, like my zaatar tofu steaks.

More Middle Eastern recipes you'll love

If you're craving more hearty, grain-based dishes, try my cozy mujadara with lentils and bulgur or this cauliflower freekeh recipe with roasted chickpeas! Both are packed with the rich, comforting flavors that make vegan Middle Eastern food so satisfying.

For more side dishes with similar origins and flavors, try vermicelli rice, which is another type of pilaf, or yalanji, a delicious stuffed grape leaves dish that is also enjoyed in Turkish cuisine.

If you made this recipe, I'd love to hear from you! Don't forget to leave a ⭐️⭐️⭐️⭐️⭐️ star rating and review below.

Pin it on Pinterest for later or share your recreations with me on Facebook or Instagram @zenandzaatar! 🥰 I can't wait to see how you serve it!