Vegan Bulgur Wheat Pilaf with Mushrooms

Bulgur wheat pilaf
Bulgur wheat pilaf by Zuzana Gajdosikova / Getty Images
Ratings (8)
  • Total: 25 mins
  • Prep: 10 mins
  • Cook: 15 mins
  • Yield: 8 servings
Nutritional Guidelines (per serving)
159 Calories
5g Fat
25g Carbs
6g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
×
Nutrition Facts
Servings: 8 servings
Amount per serving
Calories 159
% Daily Value*
Total Fat 5g 6%
Saturated Fat 3g 14%
Cholesterol 11mg 4%
Sodium 631mg 27%
Total Carbohydrate 25g 9%
Dietary Fiber 5g 18%
Protein 6g
Calcium 46mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Looking for a vegetarian bulgur wheat recipe? Try this one. It's a vegetarian (with a vegan option) bulgur wheat pilaf made with mushrooms, green onions, red bell pepper and fresh parsley in a white wine and lime dressing with a bit of basil, salt and pepper, and, of course, plenty of healthy whole grain bulgur wheat.

If you like whole grains, quinoa salads or rice salads or rice pilafs, try something a little bit different with this super-healthy version of a bulgur wheat pilaf. It's vegan if you use a vegan margarine instead of butter.

Note that this recipe makes about 8 servings, so plan on having some leftovers to store in a Tupperware container and take to work the next day. Or, take a little of the extra and wrap it up in a tortilla, add some cheese, and make yourself a leftovers sandwich wrap for lunch. This recipe is courtesy of The Wheat Foods Council.

Ingredients

  • 1 1/2 cups uncooked bulgur wheat

  • 3 cups water or vegetable broth
  • 3 tbsp butter (or use a vegan margarine in order to keep it vegan)
  • 1/2 pound mushrooms, sliced
  • 1 bunch green onions, chopped
  • 1 medium red bell pepper, chopped
  • 2 tbsp lime juice
  • 3 tbsp dry white wine
  • 1/4 cup chopped fresh parsley (or 1/8 cup dried)
  • 1 tbsp dried basil
  • 1 tsp salt
  • 1/2 tsp pepper

Steps to Make It

In a medium pan, combine the bulgur wheat and the water or vegetable broth. Cover the pan and allow to simmer over medium-high heat for about five minutes.

Remove the pan from heat and let it stand, covered, for about 5 more minutes. After five more minutes, drain any excess water or vegetable broth from the pan.

Next, melt the butter or margarine in a large skillet over medium heat. Sautee the mushrooms, onions and peppers until the onions are clear and soft. Remove from heat.

Stir in the lemon juice, white wine, fresh parsley, basil, salt and pepper and gently toss to combine well. 

Combine the vegetable mixture with the prepared cooked bulgur wheat and serve immediately.

Makes 8 servings of bulgur wheat pilaf. 

Nutritional information: Each serving provides approximately: 145 calories; 4 g protein; 23 g carbohydrates; 6 g fiber; 5 g fat (3 g saturated); 12 mg cholesterol; 20 mcg folate; 1 mg iron; 342 mg sodium.

Like bulgur wheat? Here's a few more vegetarian and vegan bulgur wheat recipes: