Bulgur Pilaf with Chickpeas and Herbs

Martha Rose Shulman

I cook the chickpeas, then use the hot cooking liquid for reconstituting the bulgur – but if you're in a hurry you can used canned chickpeas and simply use hot water for make the bulgur. Serve as a side dish (as shown here) or at the center of your plate – this dish is satisfying and high in protein.

ingredients

Instructions

1. Drain the soaked chickpeas and place in a pot with 1 quart water.  Bring to a boil, reduce the heat, and simmer for 1 hour.  Add 1 teaspoon salt to taste and continue to simmer for 30 minutes to 1 hour, or until the chickpeas are tender.

2. Place the bulgur in a 2-quart bowl.  Place a sieve 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, 20 to 30 minutes.  Drain over a sieve, and press on the bulgur with your hands to squeeze out excess liquid.

3. Heat 1 tablespoon of the oil in a large, heavy skillet over medium heat.  Add the scallions.  Cook, stirring, until tender, 2 to 3 minutes.  Stir in the garlic and continue to cook until fragrant, 30 seconds to 1 minute.  Stir in the bulgur and chickpeas.  Add the herbs and the remaining 1 tablespoon of oil and toss together.  Remove from heat, add the lemon juice and black pepper.  Taste and adjust the salt.  Add more lemon juice if desired.  Serve hot or at room temperature. 

Advanced Preparation: You can make the pilaf hours ahead, 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.

Per serving (based on 4 servings): 360 calories, 14g protein, 58g carbohydrates, 15g fiber, 10g fat, 1g saturated fat, 0mg cholesterol, 60 mg sodium

Recipe from Martha Rose Shulman's book The Very Best of Recipes for Health: 250 Recipes and More from the Popular Feature on NYTimes.com

 

makes: 4 servings