Wild rice pilaf recipe

If you are on the hunt for a side dish bursting with flavour that comes together quickly for dinner, then you’ve come to the right place. This vegetarian bulgur pilaf dish pairs well with with a variety fo foods, but is especially nice with falafel and tabouleh.

There are several different grind types of bulgur: fine grind, medium grind, coarse grind, and extra-coarse grind. For this recipe, use coarse or extra-coarse grind bulgur. 

To streamline your meal prep process even more, add vegetables to this dish, such as bell pepper, extra tomato, and spinach. You could even add black beans for a quick & easy protein!

Wild rice pilaf ingredients

First, sauté the onion in garlic in olive oil over medium-high heat in a deep saucepan for 5-8 mins or until caramelized.

Once ready, add the basil, oregano, and tomatoes. Cook uncovered until most of the water is evaporated from the tomatoes. Add the rest of the ingredients and stir. Cover the saucepan with a lid, and turn the heat down to low. Simmer mixture according to the bulgur package instructions until the stock is absorbed (about 25 mins).
Sweet Tomatoey Bulgur Recipe
If you would like to freeze the bulgur pilaf, scoop the mixture into a muffin tin lined with paper liners. Place in freezer overnight. When mixture is sufficiently frozen, transfer into air-tight containers for storage. 

Sweet Tomatoey Bulgur {Vegetarian}

Samantha Penlington
This is a quick recipe that you can quickly pull together on the spot for dinner or prep ahead and freeze individual portions for the days you don't want to (or can't!) cook. It's got a lot of flavour and pairs beautifully with grilled protein and vegetables.
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Side Dish
Cuisine Mediterranean
Servings 6 people


  • 2 tbsp Olive oil extra virgin
  • 1 medium Yellow Onion chopped
  • 2 cloves Garlic minced
  • 1 tsp Basil dried
  • 1 tsp Oregano dried
  • 1 cup Roma Tomato chopped, seeded
  • 1 cup Bulgur coarse or extra-coarse grind
  • 1 ½ cups Vegetable Stock low sodium
  • 1 tbsp honey
  • 2 tbsp tomato paste
  • tsp red pepper flakes (optional)
  • ½ tsp salt (or to taste)
  • 1 tsp pepper (or to taste)


  • Heat the oil in a deep saucepan or pot over medium heat and add the onion and garlic. Cook until lightly brown (about 3 minutes).
  • Stir in the tomatoes, basil, and oregano, and cook for another 3 minutes to evaporate off some of the water from the tomatoes.
  • Add bulgur, vegetalbe stock, honey, tomato paste, salt, pepper, and red pepper flakes.
  • Stir, then cover with a lid and reduce the heat to low.
  • Continue to cook covered, until the bulgur is tender and the stock is absorbed (about 25 minutes).


  • If you do not have fresh tomatoes, use 1 can of canned, diced tomatoes instead (ensure to drain them before use).
Keyword Bulgur, Freezer Recipe, Prep Ahead, Whole Grain