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.

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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:

• Brussels Sprouts tops
• Vichy Carrots
• Posh Mushy Peas

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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.

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