Turkish Bulgur Pilaf with Chickpeas - xp

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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

 

 

 

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

Number of Servings: 6

 

Per Serving:Calories 258,Fat 8 g, Fiber 10 g.

Carbohydrate 41 g;Protein 7 g; Saturated Fat 4 g;Sodium 825 mg.

 

Source: FoodFit.com

Formatted by Chupa Babi in MC: 11.06.06

 

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