Mediterranean Bulgur Pilaf

recipe
Since this is a meat-free pilaf, we call for vegetable broth. But use chicken broth if you wish; the carbo rating will be the same.

Yield:

6 servings (serving size: 1 cup)

Recipe from

Oxmoor House

Nutritional Information

Calories 254
Caloriesfromfat 0.0 %
Fat 7 g
Satfat 0.8 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 12 g
Carbohydrate 42 g
Fiber 3.5 g
Cholesterol 0.0 mg
Iron 4.2 mg
Sodium 551 mg
Calcium 62 mg

Ingredients

1 teaspoon olive oil
1 cup sliced green onions
1/2 cup sliced celery
2 garlic cloves, minced
1 1/4 cups water
1 1/4 cups vegetable broth
1 1/2 teaspoons curry powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups uncooked bulgur
1/4 cup dried currants
1/4 cup pine nuts, toasted
1 tablespoon chopped fresh parsley
1 (15.5-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation

1. Heat oil in a large saucepan over medium-high heat. Add green onions, celery, and garlic; sauté 3 minutes. Add water and next 5 ingredients; bring to a boil. Stir in bulgur; remove from heat. Cover and let stand 30 minutes or until liquid is absorbed.

2. Add currants and remaining ingredients to bulgur mixture; toss. Serve at room temperature.

carbo rating: 39

Note:

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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