Bulgur Pilaf

Ingredients

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Onions

  Sweet, raw

  1 onion or 331g

• Tomato paste

  Canned, without salt added

  ¼ cup or 66g

• Tomatoes

  Orange, raw

  1 tomato or 111g

• Green bell pepper

  Sweet, green, raw

  ¼ medium or 30g

• Bulgur

  Cooked

  1 ½ cup or 273g

• Cumin

  Spices, cumin seed

  1 tsp, ground or 3g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  ½ tsp or 1g

• Chickpeas

  garbanzo beans, bengal gram, mature seeds, raw

  100g

• Chicken broth

  Soup, canned, less/reduced sodium

  3 cup or 720g

• Parsley

  Raw

  1 tbsp or 4g

Directions

1. Heat the olive oil in a large stockpot over medium heat. Add the onions and cook until soft and translucent, about 5-7 minutes.
2. Stir in the tomato paste, chopped tomatoes and green peppers, and continue to cook with the onions until fragrant, about 2-3 minutes.
3. 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.
4. 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.
5. Serve with chopped parsley and fresh vegetables, if desired.
6. Recipe by: Yumna Jawad (source: https://feelgoodfoodie.net/recipe/bulgur-pilaf/)

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