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Bulgur Pilaf with Roasted Tomatoes, Onions, and Garbanzo Beans Recipe

Bulgur Pilaf with Roasted Tomatoes, Onions, and Garbanzo Beans Recipe

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Bulgur Pilaf with Roasted Tomatoes, Onions, and Garbanzo Beans

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Ingredients

Count

Nutrition

256

Calories

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Ingredients:

Serving

2 lb tomatoes, quartered
1 large onion, cut into 1/2-inch-thick wedges
2 tbsp olive oil
1 15- oz can garbanzo beans ( chickpeas), drained
4 garlic cloves, crushed
2 1/2 cups water
2 cups bulgur
4 tbsp chopped fresh parsley
2 tbsp chopped fresh dill
1 tbsp fresh lemon juice

Directions:

Preheat oven to 400°F. Spread tomatoes and onion in large roasting pan. Drizzle with oil. Sprinkle with salt and pepper. Roast 30 minutes, stirring occasionally. Stir in garbanzo beans and garlic. Roast until onion is golden, stirring occasionally, about 25 minutes longer. Remove pan from oven. Add 2 1/2 cups water to pan and stir, scraping up browned bits.
Transfer roasted vegetable mixture to large saucepan. Bring to boil. Stir in bulgur. Reduce heat to low, cover and simmer until bulgur is tender and liquid is absorbed, about 10 minutes.
Stir 3 tablespoons parsley, 1 1/2 tablespoons dill and lemon juice into pilaf. Season to taste with salt and pepper. Transfer to bowl. Sprinkle pilaf with remaining 1 tablespoon parsley and 1/2 tablespoon dill.
*Also called cracked wheat, bulgur is available at natural foods stores and many supermarkets nationwide.
Per serving: calories, 221; total fat, 5 g; saturated fat, 1 g; cholesterol, 0 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	255.83 Kcal (1071 kJ)
Calories from fat	49.32 Kcal
		% Daily Value*
Total Fat	5.48g	8%
Sodium	146.04mg	6%
Potassium	526.08mg	11%
Total Carbs	45.8g	15%
Sugars	4.24g	17%
Dietary Fiber	7.9g	32%
Protein	9.39g	19%
Vitamin C	21mg	35%
Iron	1.4mg	8%
Calcium	65mg	6%

Amount Per 100 g
Calories	84.35 Kcal (353 kJ)
Calories from fat	16.26 Kcal
		% Daily Value*
Total Fat	1.81g	8%
Sodium	48.15mg	6%
Potassium	173.46mg	11%
Total Carbs	15.1g	15%
Sugars	1.4g	17%
Dietary Fiber	2.6g	32%
Protein	3.1g	19%
Vitamin C	6.9mg	35%
Iron	0.5mg	8%
Calcium	21.4mg	6%

* 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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