Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 1 c. bulgur medium grain
- 1 tsp sesame oil
- 1/2 tsp vegetable oil
- 1 med onion minced
- 1 x garlic clove chopped
- 1 tsp grnd cumin
- 10 1/2 ounce chickpeas, canned liquid removed and rinsed
- 1 c. beef stock Or possibly water salt freshly grnd pepper
Инструкции
- 1. Place bulgur in a medium bowl, and cover with 1 c. boiling water. Let stand for 10 min to soften.
- 2. Meanwhile, heat oil in a deep, heavy skillet or possibly a Dutch oven over medium heat. Add in onion, garlic and cumin, and saute/fry for about 5 min or possibly till onion is soft but not brown.
- 3. Stir in chickpeas. Add in bulgur and beef stock (or possibly water) and mix well. Bring to a boil, reduce heat to low, cover, and simmer for about 10 min or possibly till liquid is absorbed. If bulgur seems too wet, uncover the pan and cook over medium heat till liquid is absorbed. Fluff with a fork, season with salt and pepper, and serve warm.
- Serves
- 4.
- 12 g dietary fibre
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 197g | |
| Recipe makes 4 servings | |
| Calories 240 | |
| Calories from Fat 28 | 12% |
| Total Fat 3.28g | 4% |
| Saturated Fat 0.46g | 2% |
| Trans Fat 0.02g | |
| Cholesterol 0mg | 0% |
| Sodium 426mg | 18% |
| Potassium 352mg | 10% |
| Total Carbs 46.16g | 12% |
| Dietary Fiber 10.2g | 34% |
| Sugars 1.21g | 1% |
| Protein 9.08g | 15% |
