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Turkish Bulgur Pilaf with Chickpeas




Source of Recipe


Marla


List of Ingredients




Turkish Bulgur Pilaf with Chickpeas



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





Recipe



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. (Or, for your convenience, use canned chickpeas.)

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



Nutrition Facts
Serving size: about 3/4 cup
Calories 258
Total Fat 8 g
Saturated Fat 4 g
Protein 7 g
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sodium 825 mg
Percent Calories from Fat 28%
Percent Calories from Protein 10%
Percent Calories from Carbohydrate 61%