Iraqi-Inspired Chickpea and Bulgur Pilaf

By AislePrompt Editorial · Published 2026-08-08 · Updated 2026-08-08

A fragrant pilaf combining nutty bulgur wheat with tender chickpeas, fresh herbs, and warming Middle Eastern spices. This Middle Eastern-inspired vegetarian recipe, ready in about 30 minutes, pairs bulgur wheat, water or vegetable broth, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup bulgur wheat
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 medium (about 3/4 cup) onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 can (15 ounces) canned chickpeas, drained and rinsed
• 1/3 cup fresh parsley, chopped
• 2 tablespoons fresh mint leaves, chopped
• 2 tablespoons lemon juice
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

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Instructions

1. Step 1: Rinse 1 cup bulgur wheat under cold water and drain. In a medium saucepan, bring 2 cups water or vegetable broth to a boil. Add the bulgur, reduce heat to low, cover, and simmer for 12-15 minutes until the bulgur is tender and water is absorbed.
2. Step 2: While the bulgur cooks, heat 2 tablespoons olive oil in a skillet over medium heat. Add 1 medium finely chopped onion and sauté for 5 minutes until translucent.
3. Step 3: Add 2 minced garlic cloves, 1 teaspoon ground cumin, and 1/2 teaspoon ground coriander to the onion. Cook for 1 minute until fragrant.
4. Step 4: Add 1 can (15 ounces) drained and rinsed chickpeas to the skillet and stir well. Cook for 3-4 minutes until chickpeas are warmed through.
5. Step 5: Fluff the cooked bulgur with a fork and transfer to a large bowl. Add the chickpea mixture, 1/3 cup chopped fresh parsley, 2 tablespoons chopped fresh mint, 2 tablespoons lemon juice, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Stir gently to combine all ingredients.
6. Step 6: Taste and adjust seasoning if needed. Serve warm or at room temperature as a side or light main dish.