Home PSP Health Promotion Bulgur, Chickpea and Tomato Pilaf

Bulgur, Chickpea and Tomato Pilaf

Here is another healthy recipe that helps us obtain some plant-based protein, which is a recommendation made directly from Canada’s Food Guide.


  • Fine bulgur – 1 cup (250 mL)
  • Boiling water – 2 cups (500 mL)
  • Tomatoes, fresh, diced – 2 medium
  • Chickpeas, canned, drained and rinsed* – 19 oz (540 mL)
  • Green onions, minced – 1 cup (250 mL)
  • Parsley, fresh, finely diced – ½ cup (125 mL)
  • Lemon, zest – 1 ½ teaspoon (7 mL)
  • Lemon, juice – ¼ cup (60 mL)
  • Olive oil – 3 tablespoons (45 mL)
  • Salt – as desired
  • Pepper – as desired
  • Hot sauce or chili flakes – as desired

*You can replace chickpeas with canned lentils or white beans.


  1. Combine bulgur and boiling water in a large bowl. Cover and let sit for 10 minutes.
  2. In the meantime, prepare the tomatoes, chickpeas, green onions, parsley, lemon juice and zest and combine in a bowl with olive oil, salt, pepper and hot sauce if using. Add the bulgur to the other ingredients and mix well.
  3. Cover and refrigerate. Enjoy chilled with whole wheat pita bread and plain yogurt.

This recipe can be found in the Recipe e-book, which is part of the initiatives for March is Nutrition Month.