Turkish Bulgur Pilaf With Zucchini In 5 Steps


Turkish Bulgur Pilaf With Zucchini In 5 Steps


I am here with a very nutritious and delicious turkish bulgur pilaf with zucchini that you can add to your diet list with its low calories. Squash is one of the indispensable vegetables in our recipes with its lightness and easy adaptation to all kinds of dishes! You can’t expect zucchini, which appears in many recipes from salads to soups, from olive oil to spaghetti, not to appear in rice recipes. Are you tired of using zucchini in standard recipes and always eating the same dishes? Are you willing to go a little beyond the familiar rice recipes?

On summer days, bulgur pilaf recipe with zucchini is a great side dish for a light lunch or dinner. Use fresh, firm and medium to large zucchini for bulgur pilaf with zucchini. If you want to use the zucchini as a grater instead of dicing it, you can choose the coarse side of the grater. You can also use a food processor to chop the zucchini into small pieces. Preferably, use a non-stick pan to cook the squash. This prevents the rice from sticking to the bottom of the pan and makes the bulgur pilaf with zucchini easy to mix.

What Is Bulgur Pilaf With Zucchini

It is a kind of bulgur pilaf prepared with diced zucchini and ingredients that you can easily find in any household. I am sure you will love this recipe because both zucchini and bulgur are light and have many health benefits.

bulgur pilaf

What is bulgur pilaf made of?

It is a highly valuable and nutritious semi-prepared foodstuff consisting only of water and wheat, obtained by cleaning, boiling, drying, peeling, grinding in different types of mills and separating grains of different sizes.

What bulgur pilaf means in English?

Bulgur pilaf is a type of pilaf made using bulgur instead of rice. It is usually made with vegetables such as tomatoes, zucchini and spinach, but it can also be made with turkey or chicken meat and broth, and is even very tasty.

How To Make Bulgur Pilaf With Zucchini?

Add olive oil to the pot. Add the chopped onion and garlic in the form of rice grains and fry for 2-3 minutes.2. Then add the diced Kapia peppers and Charlton green peppers and continue the frying process. Add the diced green zucchini. Stir-fry for another 2-3 minutes. Then add the peeled and diced tomatoes and the bell pepper paste.

Pour in hot water and mix. After mixing, add bulgur for rice and season with salt and pepper. Stir 1-2 more times. Close the lid of the pot. Cook on low heat until the bulgur is cooked. Once cooked, remove the pot from the heat and let it rest for 10 minutes. After resting, transfer to a plate and serve sprinkled with chopped dill, if desired.

zucchini pilaf

Can you put zucchini in rice?

I love zucchini dishes very much. You can use them in many dishes, from fillings to salads to pasta, but also to prepare rice. Rice with zucchini is a local dish that is very suitable for a vegetarian and vegan diet. Be sure to try this recipe that you can easily prepare at home.

Can you boil zucchini with rice?

In the bulgur pilaf with zucchini recipe, the diced zucchini is fried with the other ingredients and hot water is poured over it, followed by bulgur.

Can you make rice out of zucchini?

To do this, chop and add the tomatoes for the meal. When they are slightly cooked, add the coarsely chopped zucchini, garlic cut into 2-3 pieces and washed rice. Add 1 glass of water, salt and pepper and cook on low heat until the rice is open. Enjoy your meal.

How do you cook bulgur rice?

Put 1 tablespoon of butter into a medium saucepan and melt it. Add 1 finely chopped onion on it and roast for 1 minute. Then add 1 cup of washed bulgur into the pot and roast for 2 more minutes. Add 1.5 cups of water, 1 sugar and salt and mix. Cover the pot and let it boil over medium heat. After the water is absorbed, turn off the heat, stir once and let it steep for 15 minutes by placing a paper towel over it.

add zucchini

How Many Calories Are In Bulgur And Zucchini?

100 grams of this dish contain 215.8 calories. bulgur pilaf with zucchini is rich in fat, calories and iron. Based on a 2000 calorie diet, one serving provides 396.1% of the daily fat requirement, 195.0% of the daily calorie requirement and 174.5% of the daily iron requirement. There is no harm in eating this dish if you follow a vegan, lacto-vegetarianor semi-vegetarian diet. People who are allergic to wheat should not consume this dish.

Nutrition Facts

4 servings per container

Serving Size100g

  • Amount Per ServingCalories300
  • % Daily Value *
  • Total Fat 17.1g 27%
    • Sodium 108.5mg 5%
    • Potassium 106.5mg 4%
    • Total Carbohydrate 13.3g 5%
      • Dietary Fiber 2.2g 9%
    • Protein 1.9g 4%

    • Vitamin A 20.5%
    • Vitamin C 5.4%
    • Calcium 17.6%
    • Iron 1.3%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Can I Eat Bulgur With Zucchini On A Diet?

    Who can say no to a delicious bulgur pilaf with plenty of vegetables while on a diet? Dieters will love this recipe that will suit the summer. The pilaf with zucchini, where red capia pepper and green peppers add color and flavor, is a candidate to take its place among your favorite pilaf recipes. Seasonal green zucchini will suit the pilaf very well. If you are going to consume rice with zucchini, which you can easily prepare in your kitchen, consume it as lunch instead of dinner. This dish will keep you full for a long time because it is satisfying.

    Is Bulgur With Zucchini Healthy

    Bulgur pilaf with zucchini, bulgur is a frequently preferred nutrient in kitchens. It is constantly emphasized by experts that it is healthier than rice. Bulgur pilaf will add health to health when cooked with pumpkin, which is also a healthy nutrient. The health benefits of bulgur pilaf with zucchini, which can be prepared easily, are too many to be underestimated.

    Bulgur is a very rich food in terms of B vitamins. This feature allows the digestive system to work comfortably. It has an immune system strengthening effect. Bulgur strengthens the body against cancer diseases. It is a rich source of protein. Pumpkin and bulgur are indispensable foods for diet lists. Especially people with cholesterol problems can consume bulgur instead of bread. Containing minerals such as magnesium, chromium and zinc, bulgur is an alternative to rice pilaf.

    bulgur pilaf with zucchini

    Is bulgur healthier than rice?

    Bulgur is also richer in minerals and potassium than rice. Bulgur keeps you full for 4 hours, while rice can keep you full for 1-2 hours. Bulgur is healthier than rice. Especially diabetic patients can turn to bulgur instead of rice consumption.

    Are you looking for more pilaf recipes? Then you can learn more about pilaf recipes by reviewing my other pilaf recipes below.

    Yes, now we go to our kitchen to prepare our ingredients without wasting time and prepare the simple turkish bulgur pilaf recipe with zucchini that you can not get enough of.

    Bulgur Pilaf With Zucchini

    Recipe by HonourCourse: AppetizersCuisine: TurkishDifficulty: Easy


    Prep time


    Cooking time





    Bulgur pilaf recipe with zucchini, which is very simple to make and very suitable for the summer season


    • 4 medium-sized zucchini

    • 2 medium onions

    • 2 medium tomatoes

    • 1 sprig of fresh garlic

    • 2 green peppers

    • 1 capia pepper

    • 1 teaspoon tomato paste

    • 1 teaspoon pepper paste

    • Salt

    • Black pepper

    • Red flakes pepper


    • After roasting the onion with oil, add the zucchini.
    • Add spices on the zucchini and cook for 5 minutes.
    • Then add tomatoes and peppers and continue cooking.
    • Add hot water. After your water boils, add the bulgur.
    • Cook covered until the water is absorbed.

    Tips For Bulgur Pilaf With Zucchini

    • If you are using fresh zucchini, add the bulgur without overcooking after adding the zucchini.
    • If you want to use the zucchini as a grater instead of dicing it, you can choose the coarse side of the grater. You can also use a food processor to chop the zucchini into small pieces.
    • If you have taken your vegetables such as tomatoes and garlic out of your freezer, chop them without thawing. It will be difficult to chop if thawed.
    • After cooking your bulgur pilaf with zucchini, let it rest covered for 15 minutes. This will make your pilaf more delicious.

    Is Bulgur Good For Weight Loss?

    Yes, bulgur is one of the foods that not only helps to gain weight but also to lose weight, as well as being easy to prepare and delicious. Bulgur is one of the rare foods that is filling, nutritious and does not cause weight gain because it is high in fiber and protein and low in fat and calories. However, as with all other foods, bulgur should not be overdone. If we have a main course, 4-5 tablespoons of bulgur pilaf will be enough.

    How Do You Store Cooked Bulgur With Zucchini?

    A sealed container is all you need to store the bulgur pilaf with zucchini. Transfer your leftover pilaf into the container, cover it airtight and put it in the refrigerator. You can consume up to 4-6 days.

    Can you freeze bulgur pilaf?

    The most suitable dish to keep in the freezer is pilaf. When you have leftover rice or bulgur pilaf, you can put it in a storage container or a freezer bag and put it in the freezer. When the pilaf stored in this way is taken out and thawed, it should be served by heating it without stirring it too much. Rice should be consumed before 30 days.

    How Do You Reheat Bulgur Pilaf?

    Fortunately, you can reheat yesterday’s leftover bulgur and rice pilafs and consume them safely. However, it is useful to pay attention to a few tricks during reheating to preserve the flavor of the first day. The pilaf should be heated over low heat, slowly and without stirring too much. Shortly after the pilaf pot is placed on the stove at low heat, there are slight clicking sounds. At that time, half a tea glass of boiling water should be poured into the pilaf. If there is a small amount of rice left, even 1 spoonful of water may be enough.

    However, instead of reheating the bulgur pilaf with zucchini, I consume it after I take it out of the refrigerator and leave it at room temperature for about 15 minutes. Those who do not want to reheat the pilaf can consume it this way.

    If you have any other questions about the turkish bulgur pilaf recipe with zucchini, don’t hesitate to stop by, I’m always willing to help! Also, don’t forget to follow me on my Instagram page. In the meantime, stay safe, stay healthy, and have a great day!


    How do you toast bulgur?

    Soak the thin bulgur with a glass of hot water for 10 minutes. After 10 minutes, knead it with all ingredients except flour for 15-20 minutes. Then add flour little by little and knead it (with very little water), shape it round and fry it in hot oil.

    What can I add to bulgur pilaf?

    You can add salt, black pepper, red pepper flakes and a little thyme as spices to the bulgur pilaf. You can add zucchini, spinach, beet, tomato, garlic and onion as vegetables.

    Do you wash bulgur before cooking?

    Bulgur is not washed! Packaged bulgur does not need to be washed before cooking as it is washed and boiled during production. It is also not soaked in water like rice.

    Is bulgur a keto?

    Even if it is not called ketogenic, if someone advises you to eat lots of fat, lots of meat, but advises you to avoid fruits, cereals, legumes, bread, pasta, not only rice but also bulgur pilaf and/or imposes strict restrictions on its consumption, that diet is a ketogenic diet, regardless of its name.

    What is the difference between bulgur and couscous?

    First of all, if what comes to your mind when you hear the word couscous is the packaged product sold in the pasta section of grocery stores, let’s leave it aside for now. Because couscous is technically a very different pastry from pasta. Let’s start with what’s in homemade couscous. Fine bulgur, egg, milk, flour and salt

    Is bulgur good for diabetes?

    Bulgur has a low glycemic index and high fiber content. Therefore, it has an important place in the diet of diabetics. It is also recommended to consume 2-3 spoons of bulgur during the day in nutrition programs prepared according to the person. The amount of bulgur is increased according to the amount of energy consumed.

    Is bulgur good for high cholesterol?

    Eat dried legumes 3-4 times a week, prefer bulgur pilaf instead of rice because bulgur is the most beneficial grain for lowering cholesterol.

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