Lunch
Pourgouri (bulgur wheat) pilaf with yoghurt and salad
538 kcal27 g protein3 ingredients30 minutes
CypriotVegetarianFasting-friendly with a swap: plant-based soya dessert instead of yoghurt
Standard portion: 538 kcal and 27 g protein. In the app the grams change so that the dish fits the calories of your own meal.
What is in the dish
The standard portion, before the app adjusts it to your calories.
| Ingredient | Amount | kcal | Share of calories |
|---|---|---|---|
| Pourgouri (bulgur wheat) pilaf | 1½ recipe portions (≈ 310 g) | 394 | |
| Strained yoghurt 2% fatSwap for: Strained yoghurt 0% fat, Strained yoghurt, full fat, Cow's milk yoghurt 1.5–2% fat (not strained), Plant-based soya dessert | 1 small pot (150 g) | 108 | |
| SaladSwap for: Cabbage and carrot salad | 1 bowl (200 g), with lemon | 36 |
How to make it
Serve pourgouri pilaf. Serve with strained yoghurt 2% fat. Serve with salad and lemon.
The recipe for the whole pot: Pourgouri (bulgur wheat) pilaf
8 servings · 30 minutes
- Olive oil4 tablespoons · 55 g
- Onion1 small · 80 g
- Vermicelli, broken½ cup · 50 g
- Ripe tomatoes, finely chopped2–3 · 500 g
- Tomato purée3 tablespoons · 50 g
- Coarse pourgouri (bulgur wheat)2 cups · 360 g
- Salt¾ teaspoon · 4 g
Seasoning: pepper, a little lemon at the end (optional)
- Heat the oil in a pan and sauté the onion for 5–6 minutes, until it starts to brown.
- Add the vermicelli and stir for 2 minutes, until it takes on colour.
- Add the tomatoes and the tomato purée and cook for 5 minutes.
- Add 2½ cups (600 ml) of water and, as soon as it boils, the pourgouri and the salt.
- Cover and cook over a low heat for about 10 minutes, until all the liquid is absorbed.
- Leave it covered for 5 minutes and fluff it up with a fork before serving.
As a side dish it makes 8 servings.
This recipe is based on: Traditional Dishes of Cyprus, Press and Information Office, PIO 31/2026, p. 16: Pourkoúri · Flavours of Cyprus, Cyprus Tourism Organisation, 2015
