Vegan Fragrant Bulgur Pilaf
Elevate your weeknight dinner with this Vegan Fragrant Bulgur Pilaf, a wholesome and aromatic dish that combines the earthy nuttiness of bulgur wheat with a medley of vibrant spices and fresh herbs. Perfectly seasoned with cumin, coriander, turmeric, and the warm touch of cinnamon, this pilaf boasts layers of flavor complemented by sweet bursts of dried cranberries and protein-packed chickpeas. Sautéed onions, garlic, and carrots add hearty texture, while parsley, mint, and a splash of lemon juice offer a refreshing finish. Ready in under 40 minutes, this nutritious, plant-based recipe is ideal as a satisfying main course or a versatile side dish. Let this vegan pilaf be your go-to for quick, healthy, and delicious meals!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 medium carrot, diced
- 1 bay leaf
- 1 cinnamon stick
- 0.5 teaspoons ground cumin
- 0.5 teaspoons ground coriander
- 0.5 teaspoons ground turmeric
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup dried cranberries
- 1 cup chickpeas, cooked
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh mint leaves, chopped
- 2 tablespoons lemon juice
Instructions
In a medium saucepan, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and diced carrot to the onion and continue to sauté for another 3 minutes until the garlic is fragrant.
Stir in the ground cumin, coriander, turmeric, bay leaf, and cinnamon stick. Cook the spices for 1 minute to release their aroma.
Add the bulgur wheat, stirring well to coat it with the oil and spices. Toast the bulgur gently for 2 minutes.
Pour in the 2 cups of water and increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until the bulgur is tender and all the liquid is absorbed.
Remove from heat and discard the bay leaf and cinnamon stick. Fluff the bulgur with a fork.
Stir in the dried cranberries and cooked chickpeas. Allow the pilaf to stand covered for 5 minutes to meld the flavors together.
Before serving, add the chopped parsley, mint, and lemon juice, and toss everything gently to mix well.
Season with salt and black pepper to taste and serve warm.
Nutrition Facts
Calories |
1615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2529 mg | 110% | |
| Total Carbohydrate | 289.7 g | 105% | |
| Dietary Fiber | 68.1 g | 243% | |
| Total Sugars | 70.3 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 640 mg | 49% | |
| Iron | 23.1 mg | 128% | |
| Potassium | 2839 mg | 60% | |
*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.
