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Chickpea, Bulgur, and Tomato Pilaf Recipe

Chickpea, Bulgur, and Tomato Pilaf Recipe

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Ingredients:

Serving

1 cup uncooked bulgur or 1 cup cracked wheat
1 cup boiling water
1 cup diced plum tomato
1 cup diagonally sliced green onion
1/2 cup chopped flat leaf parsley
1 1/2 tsp grated lemon rind
1/4 cup fresh lemon juice
3 tbsp extra virgin olive oil
1/2 tsp salt
1/8 tsp hot sauce
1 dash pepper
1 (15 oz) can chickpeas, drained ( garbanzo beans)
3 (6 inch) pita bread rounds, each cut into 4 wedges

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	304.74 Kcal (1276 kJ)
Calories from fat	88.95 Kcal
		% Daily Value*
Total Fat	9.88g	15%
Cholesterol	3.27mg	1%
Sodium	456.36mg	19%
Potassium	321.9mg	7%
Total Carbs	47.61g	16%
Sugars	2.81g	11%
Dietary Fiber	7.19g	29%
Protein	7.96g	16%
Vitamin C	19mg	32%
Vitamin A	0.5mg	16%
Iron	21.2mg	118%
Calcium	65.4mg	7%

Amount Per 100 g
Calories	146.59 Kcal (614 kJ)
Calories from fat	42.79 Kcal
		% Daily Value*
Total Fat	4.75g	15%
Cholesterol	1.57mg	1%
Sodium	219.52mg	19%
Potassium	154.84mg	7%
Total Carbs	22.9g	16%
Sugars	1.35g	11%
Dietary Fiber	3.46g	29%
Protein	3.83g	16%
Vitamin C	9.1mg	32%
Vitamin A	0.2mg	16%
Iron	10.2mg	118%
Calcium	31.5mg	7%

* 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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