Bulgur-chick pea pilaf: bulgur can be eaten after just a 10 minute soak in boiling water, but additional cooking with seasonings makes it more interesting. This easy pilaf, with hints of the Middle East and Asia, gets double the carbohydrate punch from chickpeas. Place bulgur in a medium bowl and cover with 1 cup boiling water. Let stand for 10 minutes to soften. Meanwhile, heat oils in a deep, heavy skillet or a Dutch oven over medium heat. Add onion, garlic and cumin and saute for about 5 mins, or till the onion is soft but not brown. Stir in the chickpeas. Add the bulgur and stock or water and mix well. Bring to a boil, reduce heat to low, cover and simmer for about 10 minutes or until the liquid is absorbed. If the bulgur seems too wet, uncover the pan and cook over medium heat until the liquid is absorbed. Fluff with a fork, season with salt and pepper and serve hot. AL601@FREENET.CARLETON.CA (FRANK LABERGE) REC.FOOD.RECIPES From rec.food.cooking archives. Downloaded from G Internet, G Internet.
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|Serving Size: 1 Serving (362g)|
|Recipe Makes: 4|
|Calories from Fat: 28 (13%)|
|Amt Per Serving||% DV|
|Total Fat 3.1g||4 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.2g|
|Polyunsanturated Fat 1.1g|
|Cholesterol 0mg||0 %|
|Sodium 701mg||24 %|
|Potassium 705.4mg||19 %|
|Total Carbohydrate 36.1g||11 %|
|Dietary Fiber 7.1g||28 %|
|Sugars, other 29.1g|
|Protein 11.1g||16 %|
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Calories per serving: 208
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