Chickpea, Bulgur, and Tomato Pilaf

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Yield
5 servings (serving size: 1 cup of salad and 2 pita wedges)
September 1997
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 336
  • Caloriesfromfat 29%
  • Fat 10.8g
  • Satfat 1.5g
  • Monofat 6.7g
  • Polyfat 1.8g
  • Protein 11.2g
  • Carbohydrate 55.2g
  • Fiber 8.7g
  • Cholesterol 1mg
  • Iron 3.7mg
  • Sodium 472mg
  • Calcium 79mg

How to Make It

Step 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.

Step 2

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

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Ratings & Reviews

make sure you use bulgur

brushjl
October 10, 2017
i tried with cracked wheat and it didn't work.  stick to bulgur.  boiling your own chickpeas also helps. 
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