Bulgar Chickpeas Tomatoes Recipes

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BULGUR PILAF



Bulgur Pilaf image

This Lebanese style Bulgur Pilaf recipe is hearty, healthy and delicious; it is full of fiber and infinitely customizable. Easy recipe for bulgur wheat.

Provided by Yumna Jawad

Categories     Side Dish

Time 20m

Number Of Ingredients 12

2 tablespoons extra virgin olive oil
1 onion (finely chopped)
¼ cup tomato paste
1 vine ripe tomato (finely chopped)
¼ green pepper (finely chopped)
1 ½ cups fine bulgur wheat
1 teaspoon cumin
1 teaspoon salt
½ teaspoon black pepper
1 canned chickpeas (rinsed and drained)
3 cups chicken broth
1 tablespoon parsley finely chopped

Steps:

  • Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
  • Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
  • Add the bulgur, cumin, salt and pepper, and stir to combine until the bulgur is completely coated in the tomato paste, about 2-3 minutes.
  • Add the chickpeas on top along with 3 cups of chicken broth or water and stir to combine. Remove from heat, close the lid and allow the bulgur to absorb the liquid for 10 minutes. Open the lid and fluff with a fork.
  • Serve with chopped parsley and fresh vegetables, if desired.

Nutrition Facts : Calories 190 kcal, Carbohydrate 32 g, Protein 6 g, Fat 6 g, SaturatedFat 1 g, Sodium 913 mg, Fiber 8 g, Sugar 3 g, ServingSize 1 serving

CABBAGE WITH TOMATOES, BULGUR AND CHICKPEAS



Cabbage With Tomatoes, Bulgur and Chickpeas image

This recipe is based on a Greek dish made with red cabbage. I've used both green and red cabbage, and I like it both ways. It's a comforting vegan dish that works as an entree or a side.

Provided by Martha Rose Shulman

Categories     dinner, easy, weekday, one pot, main course, side dish

Time 40m

Yield Serves six

Number Of Ingredients 12

1/4 cup extra virgin olive oil
1 onion, finely chopped
Salt to taste
1 tablespoon sweet paprika
1 medium head green or red cabbage, finely shredded
1 14-ounce can chopped tomatoes with juice
2 teaspoons sugar
2 teaspoons red wine vinegar, cider vinegar or sherry vinegar
1/4 cup chopped fresh dill
2 cups water
1 cup coarse bulgur
1 15-ounce can chickpeas, drained and rinsed

Steps:

  • Heat the olive oil over medium heat in a large, heavy lidded skillet or Dutch oven. Add the onion, and cook, stirring often, until tender, about five minutes. Stir in a pinch of salt and the paprika. Cook, stirring, until the onion is thoroughly tender and infused with paprika, three to four minutes.
  • Add the cabbage, and cook, stirring, for three minutes or until it begins to wilt. Stir in the tomatoes, sugar and vinegar, and add salt to taste. Bring to a simmer, lower the heat, cover and simmer 15 minutes until the cabbage is thoroughly tender.
  • Stir in the dill and the water, and bring a to a boil. Add the bulgur and chickpeas. Stir to combine. When the water comes back to a boil, reduce the heat to low and cover. Simmer 10 minutes or until all of the water has been absorbed. Remove from the heat, taste and adjust seasonings, and serve hot or at room temperature.

Nutrition Facts : @context http, Calories 329, UnsaturatedFat 9 grams, Carbohydrate 50 grams, Fat 12 grams, Fiber 12 grams, Protein 11 grams, SaturatedFat 2 grams, Sodium 962 milligrams, Sugar 12 grams

BULGUR PILAF WITH CHICKPEAS AND HERBS



Bulgur Pilaf With Chickpeas and Herbs image

This is the type of satisfying high-protein grain and legume dish that easily occupies the center of your dinner plate, accompanied by vegetables or a salad. Cook the chickpeas, then use the soaking water for reconstituting the bulgur. It couldn't be a simpler dish to make.

Provided by Martha Rose Shulman

Categories     dinner, lunch, main course, side dish

Time 1h35m

Yield Serves four to six

Number Of Ingredients 9

1 cup dried chickpeas, soaked in 1 quart water for six hours or overnight and drained
Salt to taste
1 cup coarse bulgur wheat
2 tablespoons extra virgin olive oil
1 bunch scallions, finely chopped
2 large garlic cloves, minced
1/4 cup finely chopped flat-leaf parsley, or a mixture of parsley and dill
2 tablespoons finely chopped fresh mint
Juice of 1 lemon

Steps:

  • Drain the soaked chickpeas, and place in a pot with 1 quart water. Bring to a boil, reduce the heat and simmer one hour. Add salt to taste and continue to simmer for 30 minutes to an hour, until the chickpeas are tender.
  • Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.
  • Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet, and add the scallions. Cook, stirring, until tender, two or three minutes. Stir in the garlic, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Add more lemon juice if desired. Serve hot or room temperature.

Nutrition Facts : @context http, Calories 259, UnsaturatedFat 5 grams, Carbohydrate 42 grams, Fat 7 grams, Fiber 8 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 223 milligrams, Sugar 4 grams

BULGAR, CHICKPEAS, & TOMATOES



Bulgar, Chickpeas, & Tomatoes image

This Syrian comes from Madhur Jaffrey's World of the East Vegetarian Cooking. I never peel the tomatoes. I tried one time and I think it's too much trouble. Plus, the little tomato skins look like confetti.

Provided by mliss29

Categories     Grains

Time 1h20m

Yield 4 serving(s)

Number Of Ingredients 8

4 tablespoons oil
1 medium onion, chopped
2 medium tomatoes, peeled & minced
1 (15 ounce) can chickpeas, drained
1/2 teaspoon salt
2 tablespoons parsley, minced (or 2 tsp dried)
1/2 teaspoon salt
1 cup Bulgar wheat (cracked wheat)

Steps:

  • Heat oil over medium heat.
  • Stir & saute onion 2 minutes until soft.
  • Add tomatoes. Stir and cook 3-4 minutes until pastelike.
  • Add chickpeas, 1/2 tsp salt, & parsley. Cook 10 minutes on lowish heat, stirring gently.
  • Add bulgar, 1 cup water, & 1/2 tsp salt. Stir & bring to a simmer.
  • Cover, turn heat to very low & simmer 35 minutes.
  • Turn off heat. Remove lid & quickly cover pot with a dishtowel.

Nutrition Facts : Calories 307.8, Fat 15.1, SaturatedFat 1.9, Sodium 906.5, Carbohydrate 37.8, Fiber 7.9, Sugar 2.9, Protein 7.5

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