Vegan Bulgur Wheat Pilaf With Mushrooms Recipe

Recipe By The Spruce Eats

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 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 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.

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25minstotal
10minsPrep
15minsCook
25m.total
10m.Prep
15m.Cook
Vegan Bulgur Wheat Pilaf With Mushrooms
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ingredients serve

Ingredients for Vegan Bulgur Wheat Pilaf With Mushrooms Recipe

  • 0.19 cup Uncooked bulgur wheat
  • 0.38 cup Water
  • 0.38 tablespoon Butter
  • 0.06 pound Mushrooms
  • 0.13 bunch Green Onions
  • 0.13 Medium Red Bell Pepper
  • 1/4 tablespoon Lime juice
  • 0.38 tablespoon Dry white wine
  • 0.03 cup Parsley
  • 0.13 tablespoon Basil
  • 0.13 teaspoon Salt
Nutrition
value
167
calories per serving
< 1 g Fat5 g Protein33 g Carbs3 g FiberOther

Current Totals

  • Fat
    < 1g
  • Protein
    5g
  • Carbs
    33g
  • Fiber
    3g

MacroNutrients

  • Carbs
    33g
  • Protein
    5g
  • Fiber
    3g

Fats

  • Fat
    < 1g

Vitamins & Minerals

  • Calcium
    38mg
  • Iron
    1mg
  • Vitamin A
    195mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    37mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    35mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    25mg
  • Manganese
    < 1mg
  • Phosphorus
    67mg
  • Selenium
    1mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By The Spruce Eats