Pilau Bulgur with Chana Masala & Spinach

Pilau Bulgur with Chana Masala & Spinach

I’ve never seen anyone make pilau bulgur myself, so I don’t mind if you think it’s very weird, lol! Pilau is an Indian rice dish typically made by cooking rice with a spice blend that includes turmeric, cardamom, fennel seeds and a bunch of other spices.It’s the first time I’ve made it myself, and it turned out really delicious! If you read my last post, you’ll know that I’m trying to reduce the amount of rice I eat.

This is the first time I’ve made pilau with bulgur instead of rice, but it turned out really delicious! If you read my last post, you’ll know that I’m trying to reduce the amount of rice I eat.

A little about bulgur wheat 

Bulgur is the result of pre-cooked wheat kernels broken or ground into small pieces. It is very common in Middle Eastern cooking where it is used in pilafs, soups or as stuffing.


Bulgur is a good source of protein and dietary fiber. It is also a good source of B-vitamins, iron, magnesium, phosphorus, and zinc. If you’re counting calories, cooked bulgur provides only 83kcal per 100g. In terms of macros, this equates to 18.6g of carbohydrates, 3g of protein, 0.2g of fat, and 4.5g of fiber.

I genuinely love bulgur wheat. I can’t exactly compare its taste to any other grain, but it has a very light, nutty flavor that I love. You can use it as a replacement for rice in many recipes. You’ll just need to be mindful of cooking times since bulgur wheat typically cooks in 10 minutes or less.

I buy my bulgur wheat in bulk from buywholefoodsonline (affiliate link). 

I typically get questions on how to eat a balanced vegan diet. I can tell you now that this recipe is a classic depiction of the way I love to eat. When I build my meals, I try to make sure I have a whole starch (grain or tuber), a legume, and vegetables. I often have fruits (berries, apples, and oranges typically) as a snack.

For this particular meal, I have chosen bulgur as my whole starch, chickpeas as my legume (and the main source of protein) and some spinach. This meal contains around 16g of protein and a whopping 14g of fiber per serving!

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Pilau Bulgur with Chana Masala & Spinach


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: serves 2 1x
Scale

Ingredients

  • 120g bulgur wheat
  • 200g baby spinach
  • 1x 400g can chickpeas, drained and rinsed
  • 2 medium shallots, finely chopped
  • 3 small garlic cloves, finely minced
  • 1 tsp ground ginger
  • 1 bird’s eye chilli, finely chopped
  • 1 tsp ground coriander
  • 1 vegetable stock cube
  • ½ tsp turmeric
  • 1 tsp ground cumin
  • 2 tsp pilau seasoning
  • 1 tsp garam masala
  • 2 tbsp tomato pureé
  • 1 tbsp chopped coriander

Instructions

Add the shallots, garlic, tomato pureé, vegetable stock cube, chilli, and all of the spices to a non-stick saucepan. Then add around 300ml of water to the pan and stir thoroughly. Bring to the boil on a medium heat then turn the heat down to a simmer and cook for around 20 minutes or until the tomato sauce is reduced by around 75%.

In the meantime, rinse the bulgur wheat thoroughly then cook according to the packet instructions with the pilau seasoning.

Once the sauce is reduced, add the drained chickpeas to the sauce pan and cook on a simmer for around 3 minutes to allow the chickpeas get warm. At the same time, steam the spinach with a pinch of salt and black pepper.

To serve, split the bulgur, chickpea curry and spinach between two bowls. Garnish with freshly chopped coriander and enjoy.


  • Category: Lunch/Dinner

Keywords: Pilau, bulgur, chana masala

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