Quinoa-Bulgur Wheat Pilaf


A robust grain combo, this dish makes a quick and nourishing main course—and leftovers help start the day with a charge of energy. To round this out, serve with a tossed green salad. For dessert, consider a chocolate cake or rich brownies. Accompany the dish with a chilled white wine or a microbrewery beer, if desired.

  • servingServings


  • 2 Tbs. olive oil
  • 1 large onion, peeled and diced
  • 1/2 cup uncooked quinoa
  • 1/2 cup bulgur wheat
  • 2 cups non-fat vegetable broth
  • 1/2 lb. asparagus, trimmed and cut into 2-inch lengths
  • 1/2 lb. green beans, trimmed
  • 1 1/2 cups artichoke hearts, drained
  • Salt and ground black pepper to taste


  1. Heat skillet over medium heat. When hot, add 1 tablespoon oil. Add diced onion, and sauté for 1 minute.
  2. Add remaining oil, quinoa and bulgur wheat, and continue cooking and stirring for about 2 minutes, or until grains turn slightly golden.
  3. Reduce heat to medium-low, add vegetable broth, cover skillet, and cook for 10 minutes, stirring occasionally. Add asparagus and beans, re-cover skillet, and continue cooking and stirring until liquid is absorbed and grains are tender, about 10 minutes more.
  4. Remove from heat, and stir in artichoke hearts and seasonings. Serve hot.

Nutrition Information

  • Serving Size: SXerves 4
  • Calories: 280
  • Carbohydrate Content: 44 g
  • Fat Content: 9 g
  • Fiber Content: 8 g
  • Protein Content: 10 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 430 mg
  • Sugar Content: 5 g