From Lisa’s 4Leaf Kitchen—Bulgur Loaf & Cashew Gravy

Bulgur LoafWith February comes Comfort Food!

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This loaf is delicious with mashed potatoes and the cashew gravy. It is the perfect comfort food for the cold season. The vegetables need to be finely chopped in a food processor. This recipe was inspired by one on the PCRM website and, after a few changes, it is our new favorite! 


  • 1 cup fine bulgur (medium can be used, but fine is best)
  • 1 1/2 cups boiling water
  • 2 Tbs. water
  • 1 small onion, finely chopped
  • 1 medium carrot, finely chopped
  • 2 celery stalks, finely chopped
  • 1 pound mushrooms, finely chopped
  • 1/2 cup finely chopped walnuts
  • 1/3 cup spelt or brown rice flour (any type of flour may be used here)
  • 1/2 tsp dried marjoram
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp dried thyme
  • 1/4 tsp dried sage (optional)
  • 1/4 tsp black pepper
  • 3 Tbs ketchup or barbecue sauce
  • 1 Tbs reduced -sodium soy sauce or Bragg’s
  • 4 tsp dijon mustard
  • Vegetable oil spray


  1. Place bulgur in a large bowl and pour 1 1/2 cups boiling water over it. Soak until bulgur is tender and most of water is absorbed, about 15 minutes.
  2. Heat 2 Tbs water or any liquid in a pan on medium heat and add onion, carrots, and celery for about 3 minutes, stirring.
  3. Stir in mushrooms and cook for about 5 minutes.
  4. Preheat oven to 350 F.
  5. Add vegetables, along with walnuts, flour, marjoram, thyme, garlic powder, salt, pepper, ketchup or barbecue sauce, soy sauce and mustard to the bulgur and stir.
  6. Spray loaf pan or casserole dish and pat mixture in.
  7. Bake uncovered for about 60 minutes.

Cashew Gravy Ingredients:4-LEAF_FORLIFE

  • 1 1/2 cups water
  • 2 Tbs soy sauce or Bragg’s
  • 2 Tbs raw cashews
  • 1 Tbs onion powder
  • 1/2 tsp garlic powder
  • 1/2 teaspoon dried thyme
  • 1/8 tsp black pepper
  • 4 teaspoons brown rice or spelt flour

 Gravy Directions:

  1. Directions:
  2. Combine all ingredients in a blender or vita mix and process until smooth.
  3. Transfer to a saucepan and bring to a simmer, stirring constantly until sauce thickens.
  4. Enjoy!

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About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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2 Responses to From Lisa’s 4Leaf Kitchen—Bulgur Loaf & Cashew Gravy

  1. Karen says:

    This is an absolutely delicious recipe, Lisa. Please come up with more recipes like this! Thanks very much.

  2. Susan Sasek says:

    YUM! Thanks-now I know what we are having for dinner. I will be substituting almonds for the cashews due to an allergy in the family. I have been told that I can just soak them for an hour, peel them and they should work. Do you agree?

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