dish
Turkish Bulgur Pilaf with Chickpeas

6
Serves
258
Calories
11
Nutrients
1
Vitamins

Ingredients

1/2 cup chickpeas (garbanzo beans)
4 tablespoons olive oil or unsalted butter
1 large onion , diced
1 large tomato , peeled, seeded and cut in 1/2 inch cubes
2 teaspoons salt
3 cups water or broth
2 cups medium to coarse bulgur wheat
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
2 tablespoons chopped flat leaf parsley or fresh mint

Cooking Instructions

1. Soak the chickpeas in 1 1/2 cups cold water in the refrigerator overnight. Drain and rinse. Place the chickpeas in a sauce pan with 1 1/2 cups fresh cold water and cook until tender, about 45 minutes. Set aside.

2. Heat the olive oil in another saucepan and add the onion. Cook over moderate heat for 7 minutes, then add the tomato and saute for 3 minutes longer.

3. Add the cooked chickpeas, salt and water and bring to a boil. Add the bulgur and stir well. Cover the pan, lower the heat and simmer 20 minutes. If there seems to be too much liquid, drain it from the pot. Season the pilaf with black pepper and cayenne. Remove from heat and let sit covered for 15 minutes or until dry.

Note: Lentils can be used instead of chickpeas.

Serving Size: about 3/4 cup

Nutrition Information

Number of Servings: 6
Calories
258
Protein
7 g
Total Carbohydrate
41 g
Dietary Fiber
10 g
Soluble Fiber
1 g
Sugar
2 g
Total Fat
8 g
Saturated Fat
4 g
Monounsaturated Fat
0 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
61 %
Percent Calories from Fat
28 %
Sodium
825 mg