Bulgur Pilaf With Chickpeas
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
Allergen information: may contain gluten. Always check ingredient packaging if you have an allergy.
Mise en place
Ingredients
Converted for display; the recipe amounts stay equivalent.
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
- 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
Store leftover bulgur pilaf in an airtight container in the refrigerator.
Reheat gently in a microwave or on the stovetop with a splash of water or broth to prevent drying out.
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