This hearty, healthy Indian Style Vegetable Bulgur Wheat Pilau or Pilaf is full of fibre and so simple to make.
Bulgur wheat cooks like rice but it’s lighter and tastes refreshingly different. It’s comparable to rice and couscous but it has a nutty flavour and a chewy texture. It is a fibre rich food that can improve digestion and gut health.
This recipe is Quick and Easy to make because it’s a One Pot, Plant-Based complete meal which is filled with minerals and antioxidants, yet very filling but light on the tummy.
This is an easy flavourful vegetarian recipe that you can eat as an entree, side dish or a main especially when served with a delicious cucumber raita. I love it so much that it has become a regular dish on our menu.
- 1 Cup Coarse Bulgur Wheat
- 2 Tbsp Coconut Oil
- ½ Cup Onion, Chopped
- 1 Tsp Garlic Grated
- 1 Tsp Ginger Grated
- 1 Tsp Cumin Seeds
- A Few Fresh Curry Leaves
- 1 Tsp Red Chilli Powder
- 1 Heaped Tsp Garam Masala
- ¼ Tsp Turmeric Powder
- Salt To Taste
- 1 Cup Carrots Cut into Roundels
- 2 Cups Small Cauliflower Florets
- ½ Cup Chopped Red Pepper
- ½ Cup Green Peas
- 2 Cups Hot Water
- Chopped Coriander
- Rinse the bulgur wheat in a sieve or strainer under cold running water. Check to see if the water is running clear, that should be your marker that it has been rinsed properly.
- Heat oil in a pan, add onion, cumin seeds, ginger and garlic and curry leaves. Sauté for a few minutes, then add the chilli powder, garam masala and turmeric. First, add the carrots and stir-fry for a few minutes before adding the rest of the chopped vegetables together with the salt and sauté for a few more minutes adding a bit of water if needed.
- Add bulgur wheat together with 1 cup of hot water. Stir well and then add the rest of the hot water.
- Cover it with a lid. Let it cook for 15 to 20 minutes over medium to low heat until the pilau is cooked, Stir occasionally and add more water if required. Be careful about adding too much water, which will render a soggy pilau.
- Add chopped coriander.
What are the health benefits of bulgur wheat?
Bulgur wheat is a source of magnesium, manganese, vitamin B and iron. It’s also high in fibre as it’s made from whole grain. It contains gluten, so should be avoided by people with coeliac disease.
Sometimes Bulgur wheat is confused with cracked wheat which is crushed wheat grain that has not been parboiled. In the process of making Bulgur, wheat grains are parboiled and then crushed into small pieces.
The best feature of bulgar wheat is, it cooks very easily in minimum time. Because of its low calories, Bulgar wheat is one of the alternative grains for rice.
How do you know when bulgur wheat is cooked?
Bulgur wheat, like rice, is a hard grain that softens when cooked. It should have a slight bite and chewy texture if you’re using it in salads.