Mediterranean Bulgur Pilaf Recipe

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Ingredients

Count

Nutrition

166

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 wheat with soy grits (such as hodgson mill) or bulgur
1/4 cup dried currants
1/4 cup pine nuts, toasted
1 tbsp chopped fresh parsley
1 (15-oz) can chickpeas ( garbanzo beans), drained

Directions:

Heat oil in a large saucepan over medium- high heat until hot. Add green onions, celery, and garlic; cook, stirring constantly, 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 well. Serve at room temperature.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	166.34 Kcal (696 kJ)
Calories from fat	54.85 Kcal
		% Daily Value*
Total Fat	6.09g	9%
Cholesterol	0.51mg	0%
Sodium	472.22mg	20%
Potassium	270.04mg	6%
Total Carbs	25.3g	8%
Sugars	6.59g	26%
Dietary Fiber	2.33g	9%
Protein	5.08g	10%
Vitamin C	4.6mg	8%
Iron	1.8mg	10%
Calcium	38.3mg	4%

Amount Per 100 g
Calories	85.95 Kcal (360 kJ)
Calories from fat	28.34 Kcal
		% Daily Value*
Total Fat	3.15g	9%
Cholesterol	0.26mg	0%
Sodium	244mg	20%
Potassium	139.53mg	6%
Total Carbs	13.07g	8%
Sugars	3.41g	26%
Dietary Fiber	1.2g	9%
Protein	2.62g	10%
Vitamin C	2.4mg	8%
Iron	0.9mg	10%
Calcium	19.8mg	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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Recipe Tags

< 200 kcals

Weightwatchers Points

3.4

Points
5

PointsPlus

Good Points

saturated fat free,
cholesterol free

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