Recipe of the Week: Bulgur Pilaf With Garbanzo Beans

Adapted from Good Housekeeping

Garbanzo beans and bulgur come together in this earthy dish. Garbanzo beans and bulgur are excellent sources of protein and fiber. This easy and fast meal is great for our VLCD and gradual plans!  

 

Servings: 4

Prep Time:10 mins

Cook Time: 20 mins
Total Time: 30 mins

Ingredients:

¾ cup water

1 14.5oz can chicken broth

1 cup bulgur

1 tbsp olive oil

1 small onion

2 tsp curry powder

1 clove garlic

1 can garbanzo beans (chickpeas)

½ tsp salt

¼ cup fresh parsley leaves

 

Instructions:

1- heat water and 1 ¼ cups chicken broth in a saucepan, bring to boil.

2- Stir in bulgur, heat until boiling. Reduce heat to medium-low, cover and simmer to 12-15 minutes or until liquid is absorbed.

3- Remove saucepan from heat. Uncover and mix bulgur around.

4- in a separate skillet, heat oil on medium, add onion and cook for 5 minutes, until translucent, stir occasionally.

5- Stir in curry powder and garlic, cook for 1 minute.

6- Mix in garbanzo beans, salt and ½ cup chicken broth, heat to boiling.

7- Remove saucepan from heat and mix in bulgur and parsley.

 

Nutrition information (per serving):

284 Calories, 6.1g fat (0.9sat fat), 0mg cholesterol, 49.0g carb, 14.4g fiber, 12.5g sugar, 16.3g protein.

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