Vegan Bulgur Pilaf

Transform your dinner table with this vibrant and wholesome Vegan Bulgur Pilaf, a simple yet flavorful one-pan dish packed with fresh vegetables, warm spices, and the nutty goodness of bulgur wheat. This quick, 40-minute recipe combines tender bulgur with colorful carrots, zucchini, and red bell pepper, simmered in aromatic vegetable broth with cumin and coriander for a satisfying, plant-based meal. A finishing touch of fresh parsley and a splash of tangy lemon juice elevates the flavors, making it perfect as a hearty side dish or a nutritious, vegan-friendly main course. Ready in under an hour, this bulgur pilaf is a delicious way to explore healthy, Mediterranean-inspired cooking! Keywords: vegan bulgur pilaf, healthy vegan recipes, bulgur wheat recipes, Mediterranean vegan dish, quick vegan dinner.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the bulgur under cold water using a fine sieve, then set it aside to drain.

Step 2

In a large skillet or saucepan, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Step 4

Stir in the diced carrot, red bell pepper, and zucchini, and sauté for another 5 minutes until they start to soften.

Step 5

Add the minced garlic to the vegetables and sauté for another 1-2 minutes until fragrant.

Step 6

Stir in the rinsed bulgur, vegetable broth, diced tomatoes (with their juice), ground cumin, ground coriander, salt, and black pepper.

Step 7

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.

Step 8

Turn off the heat and let the pilaf sit covered for another 5 minutes.

Step 9

Fluff the bulgur pilaf with a fork and stir in the fresh parsley and lemon juice.

Step 10

Serve warm as a side dish or as a main course, and enjoy the hearty flavors!

Nutrition Facts

Serving size	1601.9 grams (1601.9g)

Amount per serving	% Daily Value*
Calories	1331

Total Fat 37.80g	48%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 4.20g
Cholesterol 0mg	0%
Sodium 4272mg	186%
Total Carbohydrate 226.50g	82%
Dietary Fiber 56.10g	200%
Total Sugars 42.40g
Protein 40.90g	82%

Vitamin D 0IU	0%
Calcium 417mg	32%
Iron 14mg	77%
Potassium 3566mg	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.

Source of Calories

Fat: 24.1%

Protein: 11.6%

Carbs: 64.3%