Bulgur & Chick-Pea Pilaf
Bulgur--dried, crushed, steamed wheat kernels--is a quick, nutritious alternative to rice. By combining the wheat with legumes (such as the chick peas in this dish), you get the maximum protein value from both foods.
  • 1 cup medium-coarse bulgur
  • 1 cup canned chicken broth diluted with 1-1/2 cups water, or 2-1/2 cups homemade broth
  • 1 can (16 ounces) chick peas, rinsed and drained
  • 2 large plum tomatoes, diced
  • 1 small cucumber, peeled and diced
  • 2 scallions, thinly sliced
  • 1/4 cup chopped fresh mint
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

1. In a medium saucepan, combine bulgur and broth and bring to a boil over high heat. Reduce heat to low, cover, and simmer 15 minutes, or until bulgur is tender and liquid has been absorbed.

2. Transfer bulgur to a serving bowl and stir in chick peas, tomatoes, cucumber, scallions, mint, oil, salt, and pepper.

Nutritional Information
Per serving: 316 calories, 10.9g total fat, 1.4g saturated fat, 6.7g monounsaturated fat, 2.5g polyunsaturated fat, 14g dietary fiber, 10g protein, 48g carbohydrate, 1mg cholesterol, 797mg sodium.
Good source of: fiber.

Date Published: 09/19/2005 > Printer-friendly Version

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