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Mediterranean Bulgur Pilaf

Yield 6 servings (serving size: 1 cup)
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.

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

Nutrition 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

How to Make It

  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.

  3. carbo rating: 39

The Complete Step-by-Step Low Carb Cookbook