Jollof Bulgur Wheat

Ingredients

• 1 cup (about 180 g)bulgur wheat
• 1 canplum tomatoes
• 1Scotch bonnet chilli
• 1red pepper, chopped
• 1onion, chopped
• 60 ml (¼ cup)chicken stock
• 45 ml (3 tbsp)tomato purée
• 1 cubechicken seasoning
• to tastesalt
• a pinchthyme
• a splashvegetable oil
• 120 ml (½ cup), plus more as neededwater

Instructions

1. 1

   Blend the vegetables

   Put the Scotch bonnet, chopped red pepper, onion and plum tomatoes in a blender and blend until smooth.

2. 2

   Cook the sauce

   Heat a splash of oil in a saucepan, then pour in the blended mixture and bring it to the boil. Add the tomato purée, chicken seasoning, chicken stock and thyme. Stir and cook for 10–15 minutes.

3. 3

   Cook the bulgur

   Add the bulgur wheat to the saucepan and cook for 10–15 minutes. Stir in 120 ml (½ cup) of water and cook for a further 5 minutes. Add more water as needed until everything is cooked through.

4. 4

   Serve with sides

   Serve with fried plantain and a protein of your choice, such as chicken, beef or fish.

What is jollof bulgur wheat?

Jollof is a West African one-pot dish best known in Nigeria for its rice cooked in a tomato and pepper sauce. This version swaps the rice for bulgur wheat, keeping the familiar savoury, tomato-rich base while offering a quicker-cooking grain.

The blended vegetables make a smooth sauce that coats the bulgur as it cooks. Scotch bonnet brings heat, so you can adjust how much you use to suit your taste.

Nutrition and macros by portion

The nutrition label shows one serving as written: 146 calories, 3g protein, 0g carbs, 2g fat.

Bulgur supplies most of the carbohydrate, while the vegetable oil contributes some fat and the chicken seasoning and stock add savoury flavour. The dish itself is not a major source of protein, so serve it with fish, chicken or another protein and add salad or vegetables for balance.

Build the tomato sauce

Blending first: a smooth mixture of tomatoes, pepper, onion and Scotch bonnet gives the dish an even sauce rather than distinct vegetable pieces.

Tomato purée: adding it to the simmering blend deepens the tomato flavour. Stir regularly as the sauce cooks so it does not catch on the bottom of the pan.

Choose and handle the bulgur

Bulgur wheat: it cooks directly in the sauce, absorbing its flavour as it softens. Different bulgur sizes can take different amounts of liquid and time, so use tenderness as your final cue.

Water: the method starts with 120 ml, then allows for more as needed. Add it gradually so the grains cook through without leaving the dish watery.

Check the texture

Tender grains: taste a little bulgur near the end of cooking; it should be soft enough to eat but not mushy. If it is still firm, add a small splash of water and continue cooking.

Saucy finish: the bulgur should be coated in the tomato mixture, with little excess liquid in the pan. Let it cook briefly after adding more water so the grains can absorb it.

Manage the heat

Scotch bonnet: this chilli can make the sauce very hot. For a milder result, use less of it; avoid touching your eyes after handling it and wash your hands well.

Seasoning cube: chicken seasoning and stock both contribute savoury flavour. Taste before adding salt, then season to your preference.

Plan the cooking time

Sauce first: allow 10–15 minutes for the blended mixture and seasonings to cook before adding the bulgur. This gives the tomato base time to simmer and develop flavour.

Bulgur next: cook it for 10–15 minutes, then allow another 5 minutes after adding the first measure of water. The exact time can vary with the grain, so check doneness rather than relying on the clock alone.

Serve it as a meal

Plantain: fried plantain makes a sweet, soft contrast to the savoury, peppery bulgur. A fresh salad adds a crisp, cool element alongside it.

Protein: serve with chicken, beef or fish, as suggested, for a more substantial plate. Salmon is another option mentioned for this dish.

Recipe notes & tips

• Taste the sauce before adding salt, as the stock and seasoning cube may already be salty.
• Add extra water in small splashes so the bulgur cooks through without becoming soupy.
• Stir the sauce regularly while it simmers to help prevent it catching on the pan.
• Use less Scotch bonnet if you prefer a milder dish.
• Check the bulgur for tenderness before serving, as grain size can affect cooking time.

Variations

• Milder chilli: use less Scotch bonnet for a gentler heat.
• Salmon side: serve with cooked salmon for a simple protein pairing.
• Chicken pairing: add grilled or roasted chicken alongside the bulgur.
• Fresh salad: pair with a crisp salad to contrast with the warm, saucy grains.
• Plantain serving: add fried plantain for a sweet accompaniment.

Common mistakes to avoid

• Adding all the water at once: add it gradually so the bulgur does not turn watery.
• Skipping the taste check: sample before adding salt because the stock and seasoning cube are already savoury.
• Stopping while the grains are firm: add a splash of water and keep cooking until tender.
• Cooking the sauce without stirring: stir regularly to stop the tomato mixture catching on the base of the pan.
• Using too much chilli: start with less Scotch bonnet if you are unsure of its heat.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat in a saucepan or microwave until piping hot, adding a splash of water if the bulgur has dried out.

Frequently asked questions