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Mediterranean Bulgur Pilaf Recipe

Mediterranean Bulgur Pilaf Recipe

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Ingredients

Count

Nutrition

229

Calories

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Ingredients:

Serving

1 tsp olive oil
1 cup sliced green onions
1/2 cup sliced celery
2 garlic cloves, minced
1 1/4 cups water
1 1/4 cups vegetable broth
1 1/2 tsp curry powder
1 tsp ground cumin
1/2 tsp salt
1/4 tsp ground red pepper
1 1/3 cups uncooked bulgur
1/4 cup dried currants
1/4 cup pine nuts, toasted
1 tbsp chopped fresh parsley
1 (15.5-oz) can chickpeas ( garbanzo beans), rinsed and drained

Directions:

Heat oil in a large saucepan over medium-high heat. Add green onions, celery, and garlic; sauté 3 minutes. Add water and next 5 ingredients; bring to a boil. Stir in bulgur; remove from heat. Cover and let stand 30 minutes or until liquid is absorbed.
Add currants and remaining ingredients to bulgur mixture; toss. Serve at room temperature.
Carbo rating: 39

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	228.95 Kcal (959 kJ)
Calories from fat	57.64 Kcal
		% Daily Value*
Total Fat	6.4g	10%
Cholesterol	0.51mg	0%
Sodium	477.49mg	20%
Potassium	397.28mg	8%
Total Carbs	38.92g	13%
Sugars	6.59g	26%
Dietary Fiber	7.91g	32%
Protein	7.23g	14%
Vitamin C	4.6mg	8%
Iron	2.4mg	14%
Calcium	49.1mg	5%

Amount Per 100 g
Calories	133.02 Kcal (557 kJ)
Calories from fat	33.49 Kcal
		% Daily Value*
Total Fat	3.72g	10%
Cholesterol	0.3mg	0%
Sodium	277.42mg	20%
Potassium	230.81mg	8%
Total Carbs	22.61g	13%
Sugars	3.83g	26%
Dietary Fiber	4.6g	32%
Protein	4.2g	14%
Vitamin C	2.7mg	8%
Iron	1.4mg	14%
Calcium	28.6mg	5%

* 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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