Bulgur with Chickpeas (Vegetarian & Healthy)
This delicious and nutritious dish combines bulgur wheat and chickpeas in a lightly spiced tomato-based sauce. It’s easy to prepare, rich in fiber and protein, and perfect as a main or side dish.
Ingredients:
- 1 cup bulgur wheat (medium or coarse)
- 1 cup cooked chickpeas (canned or boiled)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 ½ cups vegetable broth or water
- 1 small tomato, chopped
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp black pepper
- Salt to taste
- Juice of 1/2 lemon (optional, for freshness)
- Fresh parsley, chopped (for garnish)
Instructions:
1. Sauté the Aromatics:
- In a pot, heat olive oil over medium heat.
- Add onions and sauté until soft.
- Stir in garlic, cumin, paprika, and black pepper.
2. Cook the Base:
- Add chopped tomato and tomato paste, cooking for 2 minutes.
- Pour in vegetable broth and bring to a simmer.
3. Cook the Bulgur & Chickpeas:
- Add bulgur and chickpeas, stirring well.
- Cover and let it cook on low heat for 10-15 minutes, or until the bulgur absorbs the liquid.
4. Finish & Serve:
- Fluff with a fork and drizzle with lemon juice.
- Garnish with fresh parsley and serve warm.
Serving Suggestions:
- Serve as a main dish with yogurt or a fresh salad.
- Use as a filling for stuffed vegetables or wraps.
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