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Home » Vegan Lebanese Recipes

Zucchini Bulgur

Published: Oct 31, 2024 by Janelle Hama *This post may contain affiliate links. Disclosure

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Zucchini bulgur is a moist pilaf, featuring zucchini and bulgur simmered with onions and red bell pepper. Quick, easy and naturally vegan.

a qwhite plate with cooked burghul, red capsicum and zucchini
I just love mopping up the juices of zucchini bulgur using warm pita bread

For such an uncomplicated dish that works beautifully as both a main course (I love it for brekky) or a side, zucchini bulgur offers an impressive burst of flavor, showcasing yet another delightful example of a naturally vegan Lebanese recipe. In Arabic, we refer to this dish as "kousa bil burghul", which translates to "zucchini with bulgur."

Unlike a typical pilaf, the texture of zucchini bulgur is moist and slightly more liquid, thanks to the natural juices of the zucchini. This is perfect for scooping up with warm pita bread, as it’s traditionally served alongside it.

In the realm of Lebanese cuisine, there are numerous zucchini recipes for zucchini haters that might just change their minds. One can explore variations like lib koosa, which bears a resemblance to this dish, kousa baba ganoush, or give stuffed kousa a try for a heartier option.

Key Ingredients You’ll Need

red capsicum, burghul in a bowl, grey zucchini, onion and salt and pepper laid out

The complete list of ingredients with measurements, can be found in the full recipe card below.

zucchini flesh in a bowl with a zucchini next to the bowl

In my family, zucchini bulgur often came to life as a delicious byproduct of our stuffed zucchini preparation (I linked that recipe earlier on) but you can see how to use an electric zucchini corer here.

Since hollowing out each zucchini leaves behind a substantial amount of zucchini flesh (see picture above), this dish emerged as a creative solution.

However, you don’t need to go through that process; simply grate zucchini, skin and all, and you’ll be on your way to a tasty meal.

Janelle's Tip

Avoid using extra fine bulgur, this will result in a very mushy texture.

I often find myself eating on the go, those times, I like to eat this wrapped in pita bread with some rocca leaves salad .

a hand holding a bread used as a scoop with zucchini flesh and bulgur

Storage

If you find yourself with any leftovers, be sure to store them in an airtight container in the fridge, where they will stay fresh for up to five days.

a spoon in a white bowl filled with cooked zucchini flesh, diced ed capsicum in bulgur

Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ star rating or tag @plantbasedfolk on social media.

Recipe

a qwhite plate with cooked burghul, red capsicum and zucchini

Zucchini Bulgur

Zucchini bulgur is a moist pilaf, featuring zucchini and bulgur simmered with onions and red bell pepper. Quick, easy and naturally vegan.
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Course: Breakfast, lunch
Cuisine: Lebanese, Middle Eastern
Diet: Vegan
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Servings: 4 servings
Author: Janelle Hama

Ingredients

  • 650 grams Zucchini flesh or grated zucchini (aka gray squash)
  • 1 large Onion finely diced
  • ½ cup Red bell pepper (capsicum) finely diced
  • ⅓ cup Bulgur fine or medium grain. Washed and drained.
  • 1 tablespoon Olive oil
  • ½ teaspoon Salt to taste
  • ¼ teaspoon Pepper to taste
  • 1 pinch Paprika to sprinkle on top
Metric - US Customary
Prevent your screen from going dark

Instructions

  • In a saucepan, over medium heat, add oil and onion and fry until golden. Add the bell pepper and fry until softened.
  • Stir through the zucchini flesh, bulgur, salt, pepper and cover with the lid. Cook for 10-15 minutes or until the bulgur is tender.
    Sprinkle with paprika. Serve warm or cold with warm pita bread.

Video


Notes

Fine or medium gran burghul can be used. The size you choose will alter the cooking time slightly, cook until tender.

Nutrition

Serving: 0.75cup | Calories: 119kcal | Carbohydrates: 19g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 308mg | Potassium: 568mg | Fiber: 5g | Sugar: 6g | Vitamin A: 923IU | Vitamin C: 56mg | Calcium: 41mg | Iron: 1mg

N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


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    5 from 3 votes (2 ratings without comment)

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    Recipe Rating




  1. Manuela

    March 14, 2023 at 11:31 pm

    5 stars
    I grated the squash sand it worked, I made them medium sized. I have ordered the zucchini corer as I intend to make more of these types of foods.

    Reply

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