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.
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
- In a large saucepan, heat olive oil over medium heat.
- Add cumin, coriander, turmeric, garlic powder, and black pepper. Stir for 30 seconds until aromatic.
- Add bulgur and 4 cups water or vegetable broth. Bring to a simmer, cover, and cook until fluffy (~10 minutes).
- Stir in chickpeas, broccoli, lemon zest, and lemon juice. Cover and steam for 5 more minutes.
- Fluff with a fork and stir in chopped parsley and mint.
- Just before serving, sprinkle with toasted sunflower seeds for crunch and extra protein.
Serving Suggestions
- Serve with Herbed Yogurt Cucumber Salad
Why You'll Love This
- Bright & Refreshing – Lemon, mint, and parsley make the dish feel light and fresh.
- Simple Yet Flavorful – Minimal ingredients but full of taste and texture.
- MIND Diet-Friendly & High-Protein
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Published: Apr 19, 2025