Mediterranean Bulgur


Heat oil in a large skillet over medium-high heat. Add onion, fennel, carrot, and almonds and cook, stirring frequently, for 5 minutes, or until vegetables are soft and almonds are only slightly browned.

Stir in bulgur and broth. Cover and bring to a boil. Remove from heat and let stand for 15 minutes, or until bulgur has absorbed the broth and is fluffy and tender. Add salt to taste. (If using olives, add salt after adding olives.)

To Serve

Top the bulgur with cherry tomatoes and olives (if using). Divide bulgur evenly among four bowls. If desired, sprinkle each bowl with 1 tablespoon sesame seeds.

You’ve Got Options

Substitute celery for fennel bulb.

If you just don’t like olives, omit them or use halved green or red seedless grapes in their place.

Makes 4 Servings


  • 2 tablespoons extra-virgin avocado oil

  • 1 red onion, thinly sliced

  • 1 fennel bulb, trimmed, white part thinly sliced (see options)

  • 1 medium carrot, shredded

  • ¼ cup slivered almonds

  • 2 cups bulgur

  • 2 cups vegetable broth or water

  • Sea salt

Garnish (optional)

  • 1 cup cherry tomatoes, halved

  • ½ cup pitted green or black olives (see options)

  • ¼ cup black or white sesame seeds

From “The Reducetarian Cookbook: 125 Easy, Healthy, and Delicious Plant-Based Recipes for Omnivores, Vegans, and Everyone In-Between” by Reducetarian Foundation (Center Street, $21.99). Recipe developed by Pat Crocker. Photo by Ashleigh Amoroso.