How to Make Vegan Bulgur Wheat Pilaf
Vegan bulgur wheat pilaf recipe. I love bulgur wheat, and find it’s nutty flavour, and little nibbly texture to make a pleasing change from rice or pasta. The wholesome flavour of bulgur wheat works really well with roast veg, or, in particular strong Mediterranean flavours.
I wrote at length about Bulgur Wheat here, and shared one of my favourite recipes, using roasted vegetables, pine nuts and vegan feta cheese, but today I’m sharing a more classic recipe.
What is Pilaf?
A Pilaf is a method of cooking rice or a grain in stock, often with onion, spices, lentils and other vegetables. It is also known as Pilau, and the changes are, you will have had Pilau rice with your last Indian takeaway!
I like to cook this recipe using Bulgur Wheat, but you could just as easily use basmati or brown rice, you will need to adjust the cooking times slightly, and the liquid too.
You can amend this recipe easily, adding some roast veg or lentils instead of chick peas, and it’s great served cold the next day, drizzled with a little olive oil.
Served with crispy tofu or your favourite vegan cutlet, this is just the perfect side dish.
Try my other delicious vegan sides:
Vegan Bulgur Wheat and Chickpea Pilaf
Ingredients
Bulgur Wheat Pilaf
- 3 tbsp Olive Oil
- 1 Onion - Finely Chopped
- 1 Tomato - large chopped
- 2 Peppers - preserved in oil, chopped
- 14 oz Chick Peas - can, drained
- 225 g Bulgur Wheat
- 1 tsp Tomato Puree
- 550 ml Stock - vegetable
Instructions
- Heat the oil in a large saucepan then gently saute the onion with the Chickpeas.
- Once the onion has softened, add the chopped tomato, peppers and tomato puree.
- Cook for another minute, then stir in the Bulghur Wheat, making sure it is well coated in the tomato/onion/chick pea mixture.
- Season well and pour over the stock or water. Turn down to a very gently simmer and cover.
- Leave for 15 minutes after which time the liquid should be absorbed.
- Remove pan from the heat and leave for 5 minutes to allow the Wheat to fluff up.
- Serve with my Soutzoukakia Rissoles and Sauce over the Bulgur Wheat.
Please note that where the recipe asks for milk, butter or yogurt, this refers to any plant-based version that you prefer.
I decided to water saute the ingredients, use no oil, and saved 120 calories and 14 grams of fat per serving. Very delicious – and fully adaptable to SOS Free…
Thanks for this great tip! It’s always useful to be able to cut down on the oil sometimes!