Vegan Bulgur Pilaf
Elevate your healthy eating game with this hearty and nourishing Vegan Bulgur Pilaf, a plant-based twist on a classic comfort dish that’s both nutritious and packed with flavor! Made with fiber-rich bulgur wheat and a rainbow of colorful vegetables—like zucchini, carrots, and red bell peppers—this recipe is seasoned to perfection with aromatic spices like ground cumin and coriander. Simmered in vegetable broth and accented with tangy diced tomatoes, a touch of fresh parsley, and a splash of zesty lemon juice, it’s a one-pot wonder that’s ready in under 40 minutes. Perfect as a satisfying vegan main dish or a versatile side, this pilaf delivers vibrant Mediterranean-inspired flavors in every bite. Easy, wholesome, and incredibly delicious, it’s a must-try for your next dinner spread.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 1 medium, diced carrot
- 1 medium, diced red bell pepper
- 1 small, diced zucchini
- 3 cloves, minced garlic
- 2 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the bulgur under cold water using a fine sieve, then set it aside to drain.
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the diced carrot, red bell pepper, and zucchini, and sauté for another 5 minutes until they start to soften.
Add the minced garlic to the vegetables and sauté for another 1-2 minutes until fragrant.
Stir in the rinsed bulgur, vegetable broth, diced tomatoes (with their juice), ground cumin, ground coriander, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 12-15 minutes or until the liquid is absorbed and the bulgur is tender.
Turn off the heat and let the pilaf sit covered for another 5 minutes.
Fluff the bulgur pilaf with a fork and stir in the fresh parsley and lemon juice.
Serve warm as a side dish or as a main course, and enjoy the hearty flavors!
Nutrition Facts
Calories |
1331 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4272 mg | 186% | |
| Total Carbohydrate | 226.5 g | 82% | |
| Dietary Fiber | 56.1 g | 200% | |
| Total Sugars | 42.4 g | ||
| Protein | 40.9 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 417 mg | 32% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 3566 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
