Dining and Cooking
Chefs’ Collections

Bulgur Pilaf With Chickpeas and Herbs

This is the type of satisfying high-protein grain and legume dish that easily occupies the center of your dinner plate, accompanied by vegetables or a salad. Cook the chickpeas, then use the soaking water for reconstituting the bulgur. It couldn’t be a simpler dish to make.

Ingredients

For the bulgur pilaf with chickpeas and herbs

  • 1 cup dried chickpeas, soaked in 1 quart water for six hours or overnight and drained
  • Salt to taste
  • 1 cup coarse bulgur wheat
  • 2 tablespoons extra virgin olive oil
  • 1 bunch scallions, finely chopped
  • 2 large garlic cloves, minced
  • ¼ cup finely chopped flat-leaf parsley, or a mixture of parsley and dill
  • 2 tablespoons finely chopped fresh mint
  • Juice of 1 lemon
  • Nutritional Information
    • Nutritional analysis per serving (4 servings)

      389 calories; 10 grams fat; 1 gram saturated fat; 5 grams monounsaturated fat; 2 grams polyunsaturated fat; 63 grams carbohydrates; 12 grams dietary fiber; 6 grams sugars; 15 grams protein; 27 milligrams sodium

      • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

Serves four to six

Preparation

For the bulgur pilaf with chickpeas and herbs

  1. Drain the soaked chickpeas, and place in a pot with 1 quart water. Bring to a boil, reduce the heat and simmer one hour. Add salt to taste and continue to simmer for 30 minutes to an hour, until the chickpeas are tender.
  2. Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.
  3. Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet, and add the scallions. Cook, stirring, until tender, two or three minutes. Stir in the garlic, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Add more lemon juice if desired. Serve hot or room temperature.
  • Advance preparation: You can make the pilaf hours ahead of time, but do not add the herbs. Reheat in a microwave or in a nonstick skillet over medium heat, then stir in the herbs and serve. Martha Rose Shulman can be reached at martha-rose-shulman.com.

1 hour 35 minutes

Related Posts

Dining and Cooking