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Mediterranean Bulgur Pilaf

Mediterranean Bulgur Pilaf

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.

Oxmoor House JANUARY 2005

  • Yield: 6 servings (serving size: 1 cup)

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

Nutritional Information

Amount per serving
  • Calories: 254
  • Calories from fat: 0.0%
  • Fat: 7g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 12g
  • Carbohydrate: 42g
  • Fiber: 3.5g
  • Cholesterol: 0.0mg
  • Iron: 4.2mg
  • Sodium: 551mg
  • Calcium: 62mg
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Mediterranean Bulgur Pilaf recipe

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