Mediterranean Baked Bulgur Recipe

Name: Mediterranean Baked Bulgur
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 cups small cauliflower florets; 1/2 medium red onion, sliced ( 3/4 cup); 1 Tbs. olive oil; 1 cup uncooked bulgur; 1 15-oz. can diced tomatoes; 1 1/4 cups low-sodium vegetable broth; 4 oz. crumbled feta cheese (1 cup); 1/4 cup chopped fresh dill; 1/4 tsp. salt; 2 Tbs. pine nuts

Servings: persons

1
Preheat oven to 425F.
2
Coat 13- x 9-inch baking dish with cooking spray.
3
Toss cauliflower and red onion with oil in baking dish.
4
Add bulgur, tomatoes, broth, feta, dill, and salt to baking dish.
5
Gently stir with rubber spatula to moisten all ingredients.
6
Sprinkle pine nuts on top.
7
Cover baking dish with foil.
8
Bake 20 minutes, or until most of liquid is absorbed and cauliflower is tender.
9
Remove foil.
10
Adjust oven heat to broil, and broil 5 minutes, or until cauliflower and onion are lightly browned.

744

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Leave out the nuts to make it nut-free, or swap in seeds for a similar crunch.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 4 cups small cauliflower florets, 1/2 medium red onion, sliced ( 3/4 cup), 1 Tbs. olive oil, 1 cup uncooked bulgur, and more.

Yes, Mediterranean Baked Bulgur falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Mediterranean Baked Bulgur

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions