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Home » Recipes » All the best vegan recipes from Sweeter than Oats

published: Nov 29, 2021 · modified: Jun 3, 2022 by Freya · This post may contain affiliate links ·

How to Make Vegan Bulgur Wheat Pilaf

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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.

A pan of bulgur pilaf
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Jump to:
  • What is Pilaf?
  • 📋 Recipe
  • 💬 Comments

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?

Vegan 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.

Vegan Pilaf Ingredients

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:

  • Brussels Sprouts tops
  • Vichy Carrots
  • Posh Mushy Peas

📋 Recipe

How to make Bulgur Pilaf
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5 from 62 votes

Vegan Bulgur Wheat and Chickpea Pilaf

YIELD 4 people
Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
How to make Pilaf, a delicious and nutritious side dish

Ingredients

Bulgur Wheat Pilaf

  • 3 tablespoon 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 teaspoon 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.
RECIPE BY Freya

Nutrition

Nutrition Facts
Vegan Bulgur Wheat and Chickpea Pilaf
Serving Size
 
50 g
Amount per Serving
Calories
484
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
8
g
Sodium
 
571
mg
25
%
Potassium
 
741
mg
21
%
Carbohydrates
 
78
g
26
%
Fiber
 
20
g
83
%
Sugar
 
10
g
11
%
Protein
 
17
g
34
%
Vitamin A
 
807
IU
16
%
Vitamin C
 
55
mg
67
%
Calcium
 
84
mg
8
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional Information Disclaimer

The automated nutritional information on my recipes can often be inaccurate due to the limitations within the programming. For exact measurements, there are lots of apps and websites that can calculate this information more accurately.

Tried it and Loved it?Mention @sweeterthanoats or tag sweeterthanoats!

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Reader Interactions

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  1. Martyulee says

    July 23, 2022 at 9:35 pm

    5 stars
    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...

    Reply
    • Freya says

      November 03, 2022 at 9:14 am

      Thanks for this great tip! It's always useful to be able to cut down on the oil sometimes!

      Reply

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Hi, I'm Freya! I'm a plant-based foodie, obsessed with true crime, collecting cookbooks and photographing everything I eat.

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