This delicious cauliflower bulgur pilaf is a brilliant vegan meal. It's also great as part of a mezze spread and goes perfectly with so many delicious dishes. Drizzle over tahini sauce for bulgur pilaf perfection.
Roasting cauliflower really is the best way to prepare it. I have written more about how to roast cauliflower on my other site, Sneaky Veg.
In this roasted cauliflower and bulgur wheat recipe the chewy texture of the bulgur wheat marries perfectly with the roasted cauliflower and the creamy tahini sauce. It's a delicious vegan main course that also works really well as part of a mezze spread.
How to cook bulgur wheat
Bulgur wheat can either be boiled in a saucepan or soaked in hot water.
If you're boiling your bulgur wheat it will take 10-15 minutes to absorb all the water and be cooked.
Soaking bulgur wheat takes a little longer - between 20-30 minutes. It'll have a chewier texture if you soak it.
How to boil bulgur wheat
- Place in a saucepan and cover with boiling water or hot vegetable stock that comes 2-3cm above the level of the bulgur wheat in the pan.
- Bring to the boil, then reduce to a simmer and cover with a lid.
- Cook for 10-15 minutes until the water has been absorbed.
How to soak bulgur wheat
- Place your bulgur wheat into a heatproof bowl.
- Cover with boiling water by about 2-3cm.
- Put a lid or plate on top of the bowl and leave to soak for 20-30 minutes until the water has been absorbed.
With either method if you feel like your bulgur wheat isn't cooked simply add a splash more water. Bulgur wheat does have a slight bite to it even when cooked.
For more information about how to cook bulgur wheat read this guide by BBC Good Food.
What to serve with this dish
Other recipes that go really well with this bulgur pilaf include:
- baba ganoush
- baked Greek beans
- quinoa tabbouleh
- flatbreads
- cauliflower hummus
- Israeli salad
- vegan spanakopita
- baked cauliflower falafel
- roast beetroot dip
- garlic tahini sauce
If you like this you might like my roasted cauliflower salad with pomegranate seeds.
Ingredients
Here's what you'll need to make this cauliflower bulgur pilaf:
- Cauliflower
- Fennel seeds
- Nigella seeds (also known as black onion seeds)
- Olive oil
- Onion
- Garlic
- Ground cumin
- Ground cinnamon
- Chilli powder
- Tomato puree
- Bulgur wheat
- Chickpeas
- Salt and pepper
You may like to serve with tahini sauce, parsley and pomegranate seeds.
Pin cauliflower bulgur pilaf for later
Don't throw your cauliflower leaves away! Did you know that roasted cauliflower leaves are delicious?
How to make cauliflower bulgur pilaf
If you have made this recipe and loved it please consider leaving a comment and rating below.
Bulgur pilaf with roasted cauliflower
Ingredients
For the roasted cauliflower
- 1 cauliflower broken into florets
- 1 tablespoon fennel seeds
- 1 tablespoon nigella seeds black onion seeds
- 2 tablespoons olive oil
For the bulgur pilaf
- 1 tablespoon olive oil
- 1 onion finely chopped
- 2 garlic chopped
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon chilli powder
- 1 tablespoon tomato puree
- 250 g bulgur wheat
- 400 g tinned chickpeas drained and rinsed
- 500 ml hot vegetable stock
- pinch salt
- black pepper
For the tahini sauce
- 150 g tahini paste
- 1 clove garlic crushed
- 1 lemon juiced
- 100 ml cold water
- pinch sea salt
To serve
- Small handful flat leaf parsley chopped
- 50 g pomegranate seeds optional
Instructions
For the cauliflower
- Preheat the oven to 180°C (fan)/200°C/gas mark 6.
- Put the cauliflower florets into a roasting dish, sprinkle over 1 tbsp fennel seeds and 1 tbsp nigella seeds. Drizzle with olive oil and mix well.
- Roast for 30-40 minutes until soft. Stir occasionally
For the bulgur pilaf
- Heat the olive oil in a large saucepan. Fry a chopped onion for 8-10 minutes until soft.
- Add 2 cloves of chopped garlic, 1 tsp ground cumin, ½ tsp ground cinnamon, ½ tsp chilli powder and 1 tbsp tomato puree. Stir and cook for 2 minutes.
- Pour in 250g bulgur wheat and stir again.
- Add a tin of chickpeas and 500ml vegetable stock. Bring to the boil, then cover with a lid and cook for 10-15 minutes until the bulgur wheat is cooked.*
- Remove the lid then season to taste with salt and pepper .
To make the tahini sauce
- Put the tahini sauce, the lemon juice and the garlic clove in a small bowl. Mix well with a fork.
- Add the water a little at a time, stirring constantly. The mixture will go grainy but then will go smooth.*
- Season to taste with salt.
To serve
- Mix together the roasted cauliflower and bulgur mixture. Transfer to a serving dish.
- Drizzle over the tahini sauce and add flat leaf parsley and pomegranate seeds.
Notes
- Nutritional information is approximate and is intended as a guide.
- See notes above about cooking the bulgur wheat if needed.
Nutrition
HAVE YOU TRIED THIS RECIPE?
If you loved this recipe why not let me know by leaving a rating and comment below? Alternatively you can let me know on Instagram, Twitter or Facebook.
KEEP IN TOUCH
Subscribe to my newsletter to get recipes and news straight to your inbox.
Leave a Reply