Vegetarian Recipe: Burghul, Chickpeas and Tomato

What is BULGUR (Burghul)?

burghul_coarseBulgur is a kind of dried cracked wheat. It is most common in European, Middle Eastern, and Indian cuisine.

Bulgur is low in fat, high in minerals like manganese, magnesium and iron, plus it’s a good source of plant-based protein. On top of this, bulgur wheat provides a very good dose of the dietary fiber you need for digestive and heart health — over 25 percent of your daily needs in every one-cup serving! (SOURCE : WIKIPEDIA)

 

RECIPE:

Ingredients:

  • 1 Tbsp Vegetable Oil
  • 1 Large Onion (chopped)
  • 2 Garlic bulbs minced
  • 2 medium Tomatoes (chopped)
  • 1.5 cups Coarse Brown Bulghur (Cracked Wheat) – washed & Drained
  • 1 cup Chickpeas (precooked)*
  • 1 Tbsp Tomato Paste
  • 3 cups water
  • 1 tsp salt
  • 0.5 tsp all spice
  • 0.5 tsp paprika (optional)

*Cooking tip: To save time it’s best to cook a large bag of chickpeas and freeze them in separated bags for later use.

Directions:

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Heat the oil and add the chopped onions and minced garlic. Continue cooking until onion changes color slightly (yellow)

Add the tomatoes and continue cooking for another minute.

 

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Add the remaining ingredients and mix well.

Lower the heat once the mixture begin to boil.

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Cover and continue to cook for around 25 minutes (or when water level decreases and Bulghur is cooked)

We love it with a refreshing salad or Yoghurt … or BOTH!

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Enjoy!

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HAPPY COOKING!


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