Smoky Bulgur Pilav with Tomatoes and Chickpeas

Offering up a range of textures and a delicious smoky flavour, this bulgur pilav features tomatoes and chickpeas for a nutritious one-pot dish that comes together in around 40 minutes.

You can enjoy this as a main meal or side dish depending on whatever else you want to serve with it. Either way, there's a whole lot of plant-based goodness going on in each mouthful.

If bulgur pilav sounds like your kind of thing, you may also be interested in these recipes for vegan pilau rice, harissa aubergine couscous, and vegan jambalaya.

Why you'll love this recipe

• It all comes together in one pot
• It freezes well for easy meals in future
• The bulgur grains have a satisfying chewy bite
• The smoked paprika adds great flavour along with the other seasonings
• It's nutritionally balanced with a combination of grains, chickpeas, veg, and mushrooms

Recipe testing notes

• Bulgur wheat: The variety I've used here would be best described as medium or coarse. It's not the very coarse variety you might find (which looks more like whole wheat grains), nor is it very fine.
• Measuring cups: I'd recommend using standard US measuring cups (240 ml volume) to measure out the dry grains and liquid, but you could also use a teacup or small-ish mug from your cupboard if you don't have measuring cups. The main thing is that you use the same vessel to get the right ratio (1 cup bulgur wheat to 1½ cups hot liquid).
• Smoked paprika and mushrooms: These aren't exactly traditional ingredients in bulgur pilavı, but I love the smoky flavour and texture that the mushrooms add.
• Herb mix: The dried mixed herbs in this recipe can be either shop-bought or homemade (like this recipe for Italian herb mix). If you don't have a pre-made mix, simply use any combination of dried herbs such as oregano, basil, thyme, or parsley.

What is bulgur wheat?

Bulgur wheat is a grain made from wheat kernels that have been parboiled, dried, and then cracked into different sizes ranging from very fine to very coarse. With a nutty flavor and chewy texture, it's a common ingredient in Middle Eastern, Mediterranean, and North African cuisines.

I've played around with various bulgur recipes over the years, but always find myself returning to this Turkish-style bulgur pilavı where the grains are cooked together with tomatoes and seasonings.

What is pilaf?

Pilaf (also known as pilav or pilau) is a dish whereby grains such as rice or wheat are cooked in stock along with ingredients like spices, herbs, vegetables, nuts, pulses, or meat.

While the concept originated in parts of the Middle East and Asia, today you'll find variations in cuisines throughout the world.

You may also be interested in this recipe for vegan pilau rice. 👇

Is bulgur wheat healthy?

Bulgur wheat is a very nutritious ingredient and a particularly good source of manganese, magnesium, iron, protein, and fiber. When combined with the other ingredients in this pilaf recipe, you'll have yourself a well-rounded dish that's hearty and satisfying to eat.

In one serving of this recipe, you'll find:

• Calories: 289 kcal
• Protein: 10 grams (20% of RDA)
• Fibre: 12 grams (50% of RDA)
• Vitamin C: 51 mg (62% of RDA)
• Iron: 4 mg (22% of RDA)

(Amounts based on a third-party nutrition calculator)

What you'll need

To make this delicious bulgur pilaf dish, you'll need:

• Bulgur wheat (a medium/coarse variety)
• Aromatic veg in the form of onion, garlic, and red pepper
• Mushrooms for added texture
• Tinned tomatoes to add flavour and colour
• Seasoning in the form of ground cumin, smoked paprika, mixed herbs, and bay leaves
• Tinned chickpeas that have been drained and rinsed
• Fresh parsley as an optional extra when serving

How to make bulgur pilav

Using a large pan with a tight-fitting lid, heat the oil on a low-medium heat.

Add the chopped onion, season with salt and pepper, and cook for 7-8 minutes or until starting to turn soft and translucent.

Once the onion is soft, add the chopped garlic, sliced mushrooms, and diced red pepper. Stir well and cook for 3-4 minutes until starting to soften.

Next, add the ground cumin, smoked paprika, dried mixed herbs, bay leaves, and tinned tomatoes.

Stir well and cook for a few minutes to allow some of the liquid to evaporate.

Once you have a thick tomatoey mix in the pan, add the drained chickpeas, bulgur wheat, and kettle-hot water or vegan stock.

Stir well to combine everything and bring to a gentle simmer.

Reduce the heat to very low and simmer for 12-15 minutes until most of the liquid has been absorbed.

Note: It's important to reduce the heat to very low when simmering uncovered – this may even mean switching to a smaller ring on your hob/stove.

Once the liquid has been absorbed, cover the pan with a lid and turn off the heat. Leave to stand for 5-10 minutes.

After 5-10 minutes, remove the lid and give the bulgur a stir. Adjust the seasoning to taste and serve.

Serving suggestions

This recipe will provide approximately four servings as a light lunch, or as a side along with other dishes such as grilled tofu or roasted vegetables. You could also enjoy it as a well-balanced evening meal, although it might not stretch to four full servings (depending on how hungry people are).

I like to top it off with a little chopped red onion and fresh parsley, but you could also add a drizzle of extra-virgin olive oil or a squeeze of lemon juice. For added texture and nutrition points, serve with the likes of toasted pine nuts, flaked almonds, super seed mix, or cashew parmesan.

For a few less conventional (but delicious) serving suggestions, try lashings of cashew lime crema, vegan raita, homemade hummus, or vegan pesto.

Recipe FAQ

Variations and tips for bulgur pilav

• Other spices: You could also try adding baharat or seven spice – a popular Middle Eastern blend that typically consists of cinnamon, black pepper, cumin, cardamom, coriander, nutmeg, and cloves.
• Other ingredients: I've also made this pilaf dish with fried tofu cubes, fried tempeh, butter beans, and diced aubergine.
• Chilli: For a bit of heat, try adding chopped fresh chilli or chilli powder to the pilaf.
• Toasting: To give the bulgur wheat an added nutty flavour, an optional step is to toast it in a little oil for 2-3 minutes before setting aside and adding back to the pan later in the recipe.

More vegan recipe ideas

If you liked this recipe, you might also enjoy:

You can also check out my full list of vegan mains and vegan one-pot recipes.

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