Bulghur Wheat Tomato Pilaf

I have been desperately wanting to shift from white rice and take a healthier route in terms of consuming different cereals. In no time did I realise that my somewhat dislike towards white rice has turned me into an experimental person these  recent days. I got busy browsing internet for options and comparisons between various grains and millets on offer – most which I have only seen on the TV and ignored as never having to eat or to be too healthy to try. But here I am, quite amazed at the super market shelves which have these variety of options, which I am yet to explore in my own cooking. So, after a little research before heading out shopping, I picked up a packet of Organic Bulghur Wheat from the super market shelf and carefully put it into my shopping cart, all the time thinking if this shelf was always there in the same place! How ignorant could I’ve been to walk away without noticing all these healthy nutrient packed stuff!

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And so, I brought this interestingly healthy stuff home with plans of making a healthy replacement (of rice) for lunch the next day. I again took to the internet and browsed for interesting and quick recipes. The very popular recipe that made use of bulghur wheat found was – (1) Tabbouleh, (2) Salad, (3) Upma, (4) Pilaf, in the order. After scanning through these recipes and quite a lot more, I decided to make “Tomato pilaf”, replacing the rice in the original recipe with bulghur wheat. At the end of it, looking at a successful dish I pulled off, I felt very good. In fact I am looking forward to make more interesting recipes with Bulghar Wheat, so watch this space!

Here is the recipe for Bulghur Wheat Tomato Pilaf.



Cuisine: Oriental| Cooking time: 30 mins | Serving: 2 people

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Blughur Wheat – 1 cup
Tomatos – 2 (chopped)
Onion – 1 Small (chopped)
Mustard seeds – 1/2 tsp
Curry leaves – a sprig
Salt – according to taste
Green chillies – 2 (slit)
Red Chilli powder – 1/2 tsp (optional)
Turmeric powder – 1/4 tsp
Ginger garlic paste – 1/4 tsp
Frozen veggies – handful
Water – 1 cup
Oil – 2 tbsp


Heat the oil in a non stick pan and add mustard seeds. Add the curry leaves and green chillies when the mustard seeds start to crackle.

Add the chopped onions and saute until soft, then add ginger garlic paste and turmeric powder. Fry a little and then add chopped tomatoes. Saute until the tomatoes are soft.

Add the frozen veggies and fry for about 30 seconds. Add seasoning – salt,chilli powder (optional) according to your taste. Pour water, stir to mix well and then cover until begins to simmer.

Now, add the bulghur wheat a tbsp at a time while stirring so it doesnt form lumps. Mix well and then cover again and cook on low flame for about 15 mins. Check the grains and if required cook further (you can add water if required).

Fluff the wheat once done and then dish it out to serve.



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16. April 2014 by Sadaf Ansari
Categories: Vegetarian | Leave a comment

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