Vegan Bulgur Wheat and Chickpea Pilaf
How to make Pilaf, a delicious and nutritious side dish
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.
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.