Cracked Wheat and Vegetable Pilaf

Cracked Wheat and Vegetable Pilaf

A tasty side dish of vegetables and cracked wheat.


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Serves: 6 person(s) Change

Preparation Time: 15 mins
Cooking Time: 1 hr

Yield: 6 x approx. 3/4 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe Dairy-Free Recipe


  • 1 cup boiling water
  • 1 cup bulgur
  • 2 Tbsp chopped parsley
  • 1/2 tsp basil
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 9 oz canned corn kernels, drained
  • 14 oz canned low-sodium diced tomatoes
  • 1 medium carrot, diced
  • 4 spring onions, chopped


Place cracked wheat into a bowl, pour over boiling water. Stand for 1 hour, or until liquid is absorbed.

Preheat oven to 350ºF.

Add remaining ingredients to cracked wheat and mix well.

Spoon mixture into a lightly greased casserole dish. Bake in preheated oven for 1-1/2 hours, or until vegetables are tender.

Serve as an accompaniment to a main meal.


Cracked wheat (bulgur) is an excellent substitute for rice.

Nutritional Info (per serving)

CALORIES 137 cals
Kilojoules 573 kJ
Fat 0.8 g
Saturated Fat 0.1 g
Cholesterol 0 mg
Sodium 354 mg
Carbohydrates 31.5 g
Fiber 6.4 g
Total Sugars 5.1 g
Protein 4.9 g
Calcium 40.0 mg
Note: A dash indicates no data is available.