AICR Chickpea, Sweet Potato and Bulgur Pilaf - veggie xp

[Guest guest]

@@@@@

AICR Chickpea, Sweet Potato and Bulgur Pilaf - veggie xp

1 medium onion, cut into 1/4 inch dice (about 1 cup)

1 can (15 oz.) chickpeas, rinsed and drained

2 tsp. olive oil

1 tsp. finely chopped garlic

1 can (28 oz.) whole tomatoes in juice

11/2 cups water

1 sweet potato (about 12 oz.), peeled, cut into 1/2 inch dice, about 2

cups

2 Tbsp. raisins

1 cinnamon stick

3 whole cloves

Salt and freshly ground black pepper to taste

2 cups coarse bulgur

 

 

 

 

 

In large broad saucepan or deep skillet, cook onion, chickpeas and

olive oil over medium heat, stirring until browned, about 5 minutes.

Add garlic; cook 1 minute.

Add tomatoes and water; heat to boil, stirring to break up tomatoes

with spoon. Add sweet potato, raisins, cinnamon and cloves and heat to

boil. Cover and cook over medium low heat until potatoes are tender,

about 15 minutes. Add salt and pepper, to taste. Stir in bulgur; cover

and cook over low heat until tender and liquid is absorbed, about 10

minutes. Let stand covered 10 minutes before serving.

 

Makes 6 servings.

 

Per serving: 339 calories, 3 g total fat (<1 g saturated fat), 71 g

carbohydrates, 11 g protein, 15 g dietary fiber, 420 mg sodium.

 

Source: American Institute for Cancer Research, Online Newsletter, 2003

Formatted by Chupa Babi in MC: 10.17.06

 

ChupaNote: this is terrific with seasoned grilled tofu.

-----