LunchDinnerMain Course

Bulgur Pilaf With Chickpeas

Name: Bulgur Pilaf With Chickpeas
Prep time: 15 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: turkish
Ingredients: 2 tbsp olive oil; 1 pcs yellow onion finely chopped; 3 clove garlic minced; 2 tbsp tomato paste; 1 tbsp red pepper paste; 1.5 cup medium bulgur rinsed; 3 cup vegetable broth warm; 1 can canned chickpeas rinsed and drained; 1 tsp salt; 0.5 tsp black pepper freshly ground; 0.25 cup fresh parsley chopped (optional)

This hearty vegan bulgur pilaf is a simple yet flavorful one-pot meal. It combines tender bulgur wheat with protein-rich chickpeas and a savory tomato base. Perfect for a satisfying lunch or a light dinner.

An original recipe by Forkin

Total time: 45 min
Serves: 4
Difficulty: Easy
Per serving: 414 kcal

VeganVegetarian

Allergen information: may contain gluten. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

2 tbspolive oil
1 pcsyellow onion, finely chopped
3 clovegarlic, minced
2 tbsptomato paste
1 tbspred pepper paste
1.5 cupmedium bulgur, rinsed
3 cupvegetable broth, warm
1 cancanned chickpeas, rinsed and drained
1 tspsalt
0.5 tspblack pepper, freshly ground

garnish

0.25 cupfresh parsley, chopped(optional)

Equipment

large pot · wooden spoon

The method

Step by step

1
Heat the olive oil in a large pot or deep skillet over medium heat.
About 1 min
2
Add the yellow onion and sauté until softened and translucent, about 5-7 minutes.
About 6 min
3
Stir in the garlic and cook for another minute until fragrant.
About 1 min
Cook’s note: Be careful not to burn the garlic.
4
Add the tomato paste and red pepper paste, cooking and stirring for 2-3 minutes to deepen their flavor.
About 2 min
Cook’s note: Cooking the pastes helps release their full flavor.
5
Add the rinsed medium bulgur, vegetable broth, salt, and black pepper to the pot. Stir well to combine.
About 1 min
6
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 15 minutes.
About 15 min
Cook’s note: Do not lift the lid during simmering to retain steam.
7
After 15 minutes, stir in the chickpeas, cover again, and continue to cook for another 5 minutes, or until the bulgur has absorbed most of the liquid and is tender.
About 5 min
8
Remove the pot from the heat and let it rest, covered, for 5 minutes.
About 5 min
Cook’s note: This resting period allows the bulgur to fully fluff up.
9
Fluff the pilaf with a fork, then serve hot, garnished with fresh parsley if desired.

Per serving

Nutrition

71%Score

Calories: 413.5kcal
Protein: 14.9g
Carbs: 73g
Fat: 8.6g
Fibre: 17.5g
Sugar: 4.8g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover bulgur pilaf in an airtight container in the refrigerator.

Reheating

Reheat gently in a microwave or on the stovetop with a splash of water or broth to prevent drying out.