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Chickpea, Bulgur, and Tomato Pilaf

Yield 5 servings (serving size: 1 cup of salad and 2 pita wedges)

Ingredients

  • 1 cup uncooked bulgur or cracked wheat
  • 1 cup boiling water
  • 1 cup diced plum tomato
  • 1 cup diagonally sliced green onions
  • 1/2 cup chopped flat-leaf parsley
  • 1 1/2 teaspoons grated lemon rind
  • 1/4 cup fresh lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon hot sauce
  • Dash of pepper
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained
  • 3 (6-inch) pita bread rounds, each cut into 4 wedges

Nutrition Information

  • calories 336
  • caloriesfromfat 29 %
  • fat 10.8 g
  • satfat 1.5 g
  • monofat 6.7 g
  • polyfat 1.8 g
  • protein 11.2 g
  • carbohydrate 55.2 g
  • fiber 8.7 g
  • cholesterol 1 mg
  • iron 3.7 mg
  • sodium 472 mg
  • calcium 79 mg

How to Make It

  1. Combine bulgur and water in a large bowl. Cover and let stand 30 minutes. Add the tomato and next 9 ingredients (tomato through chickpeas); stir well. Cover and chill. Serve with pita bread.

  2. Note: Store remaining pita bread in a zip-top plastic bag.