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Cauliflower bulgur pilaf in blue and white bowl
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Bulgur pilaf with roasted cauliflower

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.
Course Main Course
Cuisine Mediterranean, Vegan
Keyword bulgur pilaf
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 people
Calories 777kcal

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
Metric - US customary

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

  1. Nutritional information is approximate and is intended as a guide.
  2. See notes above about cooking the bulgur wheat if needed.

Nutrition

Calories: 777kcal | Carbohydrates: 102g | Protein: 27g | Fat: 35g | Saturated Fat: 5g | Sodium: 585mg | Potassium: 1323mg | Fiber: 26g | Sugar: 13g | Vitamin A: 434IU | Vitamin C: 91mg | Calcium: 202mg | Iron: 8mg