All Recipes - Mediterranean Spring Bulgur Pilaf with Broccoli & Lemon

Mediterranean Spring Bulgur Pilaf with Broccoli & Lemon



This Mediterranean-inspired bulgur pilaf is bursting with bright spring flavors—zesty lemon, earthy turmeric, chickpeas, and broccoli come together in a nourishing bowl that’s as satisfying as it is refreshing. With toasted sunflower seeds for crunch and fresh herbs folded in at the end, it’s a MIND diet-friendly dish that delivers both flavor and protein. Perfect for a light lunch or a colorful dinner plate.

Mediterranean Spring Bulgur Pilaf with Broccoli & Lemon

Servings: 6

Ingredients

  • 2 cups bulgur
  • 2 cups cooked chickpeas
  • 1 1/2 cups broccoli, fresh or lightly steamed
  • 1/2 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground coriander
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 1 tbsp olive oil
  • lemon juice, from one lemon
  • lemon zest, from one lemon
  • 2 tbsp parsley
  • 2 tbsp mint, fresh

Instructions

  1. In a large saucepan, heat olive oil over medium heat.
  2. Add cumin, coriander, turmeric, garlic powder, and black pepper. Stir for 30 seconds until aromatic.
  3. Add bulgur and 4 cups water or vegetable broth. Bring to a simmer, cover, and cook until fluffy (~10 minutes).
  4. Stir in chickpeas, broccoli, lemon zest, and lemon juice. Cover and steam for 5 more minutes.
  5. Fluff with a fork and stir in chopped parsley and mint.
  6. Just before serving, sprinkle with toasted sunflower seeds for crunch and extra protein.

Serving Suggestions

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Published: Apr 19, 2025