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Bulgur Pilaf with Dates, Dried Apricots, and Toasted Walnuts Recipe

Bulgur Pilaf with Dates, Dried Apricots, and Toasted Walnuts Recipe

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Bulgur Pilaf with Dates, Dried Apricots, and Toasted Walnuts

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Ingredients

Count

Nutrition

282

Calories

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Ingredients:

Serving

2 tbsp olive oil
1 cup chopped onion
2 garlic cloves, minced
2 cups coarse or medium bulgur
1/2 cup chopped pitted dates
1/2 cup chopped dried apricots
1 cinnamon stick, broken in half
2 tsp curry powder
2 14- oz cans low-salt chicken broth
1/2 cup chopped green onions
1/2 cup coarsely chopped walnuts, toasted (about 2 oz)

Directions:

Heat oil in heavy large saucepan over medium heat. Add onion and sauté until golden, about 5 minutes. Add garlic; stir 1 minute. Add bulgur and sauté 5 minutes. Stir in dates, apricots, cinnamon stick, and curry powder. Add broth; bring to boil. Reduce heat to medium-low; cover and simmer until bulgur is tender and broth is absorbed, about 15 minutes. Stir in green onions. Season to taste with salt and pepper. Transfer pilaf to bowl. Sprinkle with walnuts and serve.
* Bulgur, or cracked wheat, is available at natural foods stores and supermarkets.
Per serving: calories, 266; total fat, 9 g; saturated fat, 1 g; cholesterol, 2 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	281.6 Kcal (1179 kJ)
Calories from fat	85.04 Kcal
		% Daily Value*
Total Fat	9.45g	15%
Cholesterol	1.26mg	0%
Sodium	252.14mg	11%
Potassium	424.88mg	9%
Total Carbs	46.12g	15%
Sugars	15.18g	61%
Dietary Fiber	9.07g	36%
Protein	7.63g	15%
Vitamin C	2.5mg	4%
Iron	1.5mg	8%
Calcium	41.2mg	4%

Amount Per 100 g
Calories	145.6 Kcal (610 kJ)
Calories from fat	43.97 Kcal
		% Daily Value*
Total Fat	4.89g	15%
Cholesterol	0.65mg	0%
Sodium	130.37mg	11%
Potassium	219.68mg	9%
Total Carbs	23.85g	15%
Sugars	7.85g	61%
Dietary Fiber	4.69g	36%
Protein	3.95g	15%
Vitamin C	1.3mg	4%
Iron	0.8mg	8%
Calcium	21.3mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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