Smoky Bulgur Pilav with Tomatoes and Chickpeas
This one-pot bulgur pilav recipe combines a range of textures and flavours for a plant-based dish that's delicious, healthy, and satisfying to eat.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 4 garlic cloves, finely chopped
- 5 oz (150 g) mushrooms, halved and sliced
- 1 red bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried mixed herbs (homemade or shop-bought – see notes)
- 2 bay leaves
- 1x 14 oz (400 g) tin chopped tomatoes
- 1x 14 oz (400 g) tin chickpeas, drained and rinsed
- 1 cup (180 g) coarse bulgur wheat (see notes)
- 1½ cups (360 ml) kettle-hot water or vegan stock
- Salt and pepper to taste
Instructions
- 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 with a sprinkling of chopped red onion and fresh parsley (optional – see serving suggestions above for more ideas).📸 See recipe steps >📖 Table of contents >
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 bulgur and liquid, but you could also use a teacup or small-ish mug from your cupboard (the main thing is that you use the same vessel to get the right ratio of 1 cup bulgur wheat to 1½ cups hot liquid).
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.
Other ingredients: I've also made this with butter beans, diced aubergine, fried tempeh, and fried tofu cubes.
Gluten-free: Note that bulgur wheat is not gluten-free. For a couple of similar one-pot dishes that are GF, check out these recipes for vegan biryani and vegan jambalaya.
Storage: Once cool, store the cooked pilaf in the fridge in an airtight container for up to four days or freezer for up to six months.
See recipe testing notes and recipe FAQ sections for more info.
* The nutrition info below is for one serving, based on a total of four servings.
Nutrition
Calories: 289kcalCarbohydrates: 46gProtein: 10gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 479mgPotassium: 676mgFiber: 12gSugar: 6gVitamin A: 1326IUVitamin C: 51mgVitamin D: 0.1µgCalcium: 97mgIron: 4mg
Nutrition Facts
Smoky Bulgur Pilav with Tomatoes and Chickpeas
Amount Per Serving
Calories 289
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Sodium 479mg21%
Potassium 676mg19%
Carbohydrates 46g15%
Fiber 12g50%
Sugar 6g7%
Protein 10g20%
Vitamin A 1326IU27%
Vitamin C 51mg62%
Vitamin D 0.1µg1%
Calcium 97mg10%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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