Vegetarian, Maghreb and Middle East
Tomato bulgur with yogurt
Tomato bulgur with yogurt is a Turkish style dish made with bulgur, peppers, onions and tomatoes, served with plain yogurt and a salad. It takes 35 minutes to make for 4 people, rated very easy, at about €1.20 per serving. The trick is toasting the bulgur in oil before adding liquid, so the grains stay separate instead of turning mushy.
A bulgur with tomato, peppers and onions, the way it's made in Turkey, served with cool yogurt and a salad.
- Total time
- 35 min
- Difficulty
- Very easy
- Cost per person
- €1.20
- Calories per person
- 560 kcalcalculated by Kiloach, your weight coach
- Season
- Summer, Fall, Spring
- The kids
- They generally like it
Tomato bulgur is the kind of dish that fills you up without feeling heavy, tender grains with a hint of chew, the mild heat of peppers, and the sweetness of crushed tomatoes in the background. Browning the tomato paste before adding the bulgur gives it more depth than a plain tomato rice would have. The sweet paprika adds warmth without ever turning sharp.
It's a solid weeknight dinner, quick to pull together from pantry staples, and kids tend to like its simple texture and mild flavor. The cool yogurt and cucumber salad on the side balance the dish nicely and bring freshness, especially in summer. Mon Chou likes to serve this on a night when nothing fancy is called for.
The ingredients
Pantry
- Coarse bulguroften in the pantry 300 g
- Crushed tomatoesoften in the pantry 400 g
- Tomato pasteoften in the pantry 1 tbsp
- Sweet paprikaoften in the pantry 1 tsp
- Olive oiloften in the pantry 5 tbsp
- Saltoften in the pantry 1 pinch
- Pepperoften in the pantry 1 pinch
Fruits and vegetables
- Onion 2
- Red bell pepper 2
- Green lettuce 1
- Cucumber 1
Dairy
- Plain yogurt 4 cup
Allergens Gluten, Lactose
The step by step recipe
-
Slice the onions thinly and cut the peppers into small dice.
Even dice cook at the same pace as the bulgur.
-
Sauté the onions and peppers in the oil, then add the tomato paste and sweet paprika. 8 min
Let the tomato paste cook for a moment so it loses its sharp edge.
-
Add the bulgur, stir for a minute, then add the tomatoes and twice their volume of hot water.
The water should be roughly twice the volume of the bulgur.
-
Cover and cook over low heat, then let it rest. 15 min
Tuck a kitchen towel under the lid, it soaks up the steam so the grains stay dry.
-
Serve with plain yogurt and a cucumber and lettuce salad.
The cool yogurt balances the tomato's tang.
Our tips to get it right
- Use hot water to moisten the bulgur, it shortens the cooking time and keeps the grains from clumping.
- Don't lift the lid while it cooks, the trapped steam is what cooks the bulgur evenly.
- Taste the tomato and spice mixture before adding the bulgur, that's your moment to adjust salt and paprika.
The variations
- Swap the coarse bulgur for fine bulgur, cutting back slightly on the water and the cooking time.
- Stir in cooked chickpeas along with the tomatoes for a more filling, protein rich version.
- For kids, skip the sweet paprika and serve the yogurt on the side so everyone can add as much as they like.
What to serve it with
- Cool plain yogurt
- Cucumber and lettuce salad
- Flatbread or pita
Storage
Keeps 2 to 3 days in the fridge in a sealed container. It freezes well once cooled, just leave out the yogurt. Reheat in a pan or microwave with a splash of water to bring back the texture.
Questions about this dish
Can you make tomato bulgur ahead of time?
Yes, you can cook it the day before and reheat it gently with a little water. Prepare the yogurt and salad right before serving so they stay fresh.
Can you use a different type of bulgur?
Yes, fine bulgur works too, but it cooks faster and needs a bit less water. Watch it closely so it doesn't turn mushy.
Does tomato bulgur freeze well?
Yes, once cooled it freezes easily in an airtight container. Don't freeze the yogurt, just prepare it fresh on the day you serve the dish.
How do you adjust this recipe for young kids?
Leave out the sweet paprika or use much less, kids usually prefer a milder version. Serve the yogurt on the side so everyone can add their own amount.
How long does it take to make a tomato bulgur with yogurt?
Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.
How many calories are in a tomato bulgur with yogurt?
About 560 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does a tomato bulgur with yogurt cost?
About €1.20 per serving, or €4.80 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains gluten, lactose. Always check the labels of the products you buy.
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