Bulgur And Garbanzo Bean Pilaf Recipe
Servings: 4
Ingredients
- 1 1/2 c. Minced onion
- 2 Tbsp. Butter or possibly extra virgin olive oil
- 1 c. Bulgur or possibly cracked wheat
- 1 c. Canned garbanzo beans, liquid removed and rinsed
- 1/4 c. Diced dry apricots or possibly golden brown raisins
- 1 stk cinnamon
- 2 c. Reduced-sodium chicken broth
- 2 Tbsp. Sliced natural almonds, toasted in dry skillet
Directions
- Combine onion and butter in deep wide skillet. Cook, stirring, over mediun-low heat till onion is golden brown, about 10 min. Stir in bulgur, garbanzo beans, apricots and cinnamon stick.
- Add in broth and bring to boil. Stir once. Cover and cook over low heat till broth is absorbed. about 20 min. Let stand. covered, 10 min.
- Meanwhile, toast almonds in small dry skillet, stirring, over low heat, about 3 min. Remove cinnamon stick from pilaf. Sprinkle almonds over pilaf and serve.
- Makes 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 284g | |
| Recipe makes 4 servings | |
| Calories 283 | |
| Calories from Fat 67 | 24% |
| Total Fat 7.7g | 10% |
| Saturated Fat 3.9g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 15mg | 5% |
| Sodium 415mg | 17% |
| Potassium 454mg | 13% |
| Total Carbs 46.9g | 13% |
| Dietary Fiber 10.8g | 36% |
| Sugars 3.32g | 2% |
| Protein 9.49g | 15% |
