Mediterranean Pilaf Recipe

Mediterranean Pilaf Recipe
YIELD: 6 servings


Nutrition Index for Mediterranean Pilaf Recipe


1 cup bulgur
1 cup pine nuts (to reduce fat content, use 1/2 cup pine nuts)
2 cloves organic garlic, minced
6 tablespoon extra virgin olive oil
3 tablespoon balsamic vinegar
1/2 teaspoon lemon zest
1 teaspoon crushed red chili flakes
1 teaspoon salt
2 bunches fresh basil, coarsely chopped
1 organic red bell pepper, diced
1 organic yellow bell pepper, diced


1. Cook bulgur according to package instructions.

2. In a small skillet, dry toast the pine nuts over medium high heat, stirring continuously until they are golden brown and aromatic. Remove nuts from heat and set aside.

3. In a small mixing bowl, whisk together the garlic, olive oil, balsamic vinegar, lemon zest, chili flakes, salt, basil, pepper and set aside

4. In a large mixing bowl, combine cooked bulgur, pine nuts, bell peppers and dressing. Let sit for 10 minutes before serving.

Tip: This recipe works well with other grains too! Just substitute the bulgur with an equal amount of barley, quinoa, wheat berries, brown rice or your favourite grain.

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