Bulgur Pilar With Roasted Tomatoes, Onions, Garbanzo Beans Recipe
Servings: 8
Ingredients
- 2 lb tomatoes quartered
- 1 lrg onion cut 1/2"-thick wedges
- 2 Tbsp. extra virgin olive oil Salt to taste Freshly-grnd black pepper to taste
- 1 can garbanzo beans, chickpeas - (15 ounce) liquid removed
- 4 x garlic cloves crushed
- 2 1/2 c. water
- 2 c. bulgur see * Note
- 4 Tbsp. minced fresh parsley
- 2 Tbsp. minced fresh dill
- 1 Tbsp. fresh lemon juice
Directions
- * Note: Also called cracked wheat, bulgur is available at natural foods stores and many supermarkets nationwide.
- Preheat oven to 400 degrees. Spread tomatoes and onion in large roasting pan. Drizzle with oil. Sprinkle with salt and pepper. Roast 30 min, stirring occasionally. Stir in garbanzo beans and garlic. Roast till onion is golden brown, stirring occasionally, about 25 min longer. Remove pan from oven.
- Add in 2 1/2 c. water to pan and stir, scraping up browned bits. Transfer roasted vegetable mix to large saucepan. Bring to boil. Stir in bulgur. Reduce heat to low, cover and simmer till bulgur is tender and liquid is absorbed, about 10 min.
- Stir 3 Tbsp. parsley, 1 1/2 Tbsp. dill and lemon juice into pilaf. Season to taste with salt and pepper. Transfer to bowl. Sprinkle pilaf with remaining 1 Tbsp. parsley and 1/2 Tbsp. dill.
- This recipe yields 8 (side-dish) servings.
- Comments: This would serve four as a vegetarian entree.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 290g | |
| Recipe makes 8 servings | |
| Calories 215 | |
| Calories from Fat 11 | 5% |
| Total Fat 1.35g | 2% |
| Saturated Fat 0.19g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 184mg | 8% |
| Potassium 528mg | 15% |
| Total Carbs 45.61g | 12% |
| Dietary Fiber 10.5g | 35% |
| Sugars 3.65g | 2% |
| Protein 8.33g | 13% |
