Bulgur Pilaf with Chickpeas, Tomato, and Squash
This simple 7-ingredient, 30-minute bulgur pilaf with chickpeas, tomatoes, and squash is a comforting, pantry-friendly meal. With a flavorful tomato sauce, it’s an authentic, naturally vegan, Middle-Eastern recipe that makes a great weeknight main meal.
Equipment
Ingredients
- 5 Mexican gray squash (kousa), or small zucchini
- 3 tablespoon olive oil divided
- 1 teaspoon salt divided
- ½ yellow onion finely diced
- 2 cloves garlic minced
- 1 tablespoon tomato paste
- 2 large tomatoes peeled and diced (or 1 15 oz. can diced tomatoes)
- ¾ cup bulgur wheat coarse (#3 or #4)
- 1 ½ cups water
- 1 15 oz. can chickpeas drained and rinsed
- ½ teaspoon black pepper
- ½ cup parsley leaves chopped (optional)
Instructions
- Slice each squash in half lengthwise and then cut into about ¼” half-rounds. Pat dry if they feel wet.5 Mexican gray squash
- Heat a large skillet over medium-high heat and add 1 ½ tablespoons olive oil. Spread the squash slices in a single layer and sprinkle with ½ teaspoon salt.* Sauté until lightly browned, yet still slightly firm, about 5-6 minutes. Set aside.3 tablespoon olive oil, 1 teaspoon salt
- In a large saucepan, over medium to medium-high heat, add in remaining 1 ½ tablespoons olive oil. Sauté diced onion until translucent and beginning to brown, 4-5 minutes.3 tablespoon olive oil, ½ yellow onion
- Add minced garlic, tomato paste, and diced tomatoes, and stir to combine. Sauté for 2-3 more mins until fragrant.2 cloves garlic, 1 tablespoon tomato paste, 2 large tomatoes
- Add bulgur to the saucepan along with the water, chickpeas, and remaining ½ teaspoon salt (reduce if your canned tomatoes are salty). Stir and bring to a boil. Then lower the heat, and simmer, covered, for 12-15 minutes, until the bulgur is soft and has absorbed the liquid. If the bulgur looks dry after 12 minutes, add 1-2 tablespoons of water and continue for 1-2 minutes.¾ cup bulgur wheat, 1 ½ cups water, 1 15 oz. can chickpeas, 1 teaspoon salt
- Stir sautéed squash, black pepper, and the parsley into the pilaf, reserving some parsley for topping. Remove from heat after about 2 minutes.5 Mexican gray squash, ½ teaspoon black pepper, ½ cup parsley leaves
- Let rest, covered, for 5 minutes. Taste and adjust salt if needed. Fluff with a fork and serve, topped with extra parsley!
Notes
*If you have a large enough saucepan to spread the squash slices in a single layer, you can use the same saucepan for the whole recipe.
Add enough liquid: Bulgur is forgiving and keeps absorbing liquid as it rests. If it isn’t fluffy or still feels dry, stir in some water a little at a time, cover briefly, and let rest again.
Storage: 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 splashes of water for more moisture and fluff if needed.
Oil-free method:
- For squash: Pat squash dry, then sauté with salt in a non-stick skillet for 2-3 mins, until water is drawn out and squash is lightly browned. Cover and cook for 1-2 more mins to steam. If the pan runs dry before browning, add 1-2 teaspoon water to deglaze. Repeat as needed and set aside.
- For onions: Sauté the onions in 2 tablespoon water instead of oil, for 4-6 mins, until soft and translucent, stirring and adding small splashes of water if the pan dries.
Nutrition
Serving: 1servingCalories: 608kcalCarbohydrates: 83gProtein: 21gFat: 26gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gSodium: 1642mgPotassium: 2186mgFiber: 23gSugar: 18gVitamin A: 3417IUVitamin C: 129mgCalcium: 196mgIron: 6mg
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