Chickpea, Bulgur, and Tomato Pilaf Recipe

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Ingredients

Count

Nutrition

319

Calories

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Ingredients:

Serving

1 cup uncooked bulgur or cracked wheat
1 cup boiling water
1 cup diced plum tomato
1 cup diagonally sliced green onions
1/2 cup chopped flat-leaf parsley
1 1/2 tsp grated lemon rind
1/4 cup fresh lemon juice
3 tbsp extra-virgin olive oil
1/2 tsp salt
1/8 tsp hot sauce
dash of pepper
1 (15-oz) can chickpeas ( garbanzo beans), drained
3 (6-inch) pita bread rounds, each cut into 4 wedges

Directions:

Combine bulgur and water in a large bowl. Cover and let stand 30 minutes. Add the tomato and next 9 ingredients (tomato through chickpeas); stir well. Cover and chill. Serve with pita bread.
Note: Store remaining pita bread in a zip-top plastic bag.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	318.81 Kcal (1335 kJ)
Calories from fat	91 Kcal
		% Daily Value*
Total Fat	10.11g	16%
Cholesterol	3.27mg	1%
Sodium	446.04mg	19%
Potassium	362.72mg	8%
Total Carbs	49.59g	17%
Sugars	3.44g	14%
Dietary Fiber	7.81g	31%
Protein	8.81g	18%
Vitamin C	19mg	32%
Vitamin A	0.5mg	16%
Iron	21.4mg	119%
Calcium	65.4mg	7%

Amount Per 100 g
Calories	153.35 Kcal (642 kJ)
Calories from fat	43.77 Kcal
		% Daily Value*
Total Fat	4.86g	16%
Cholesterol	1.57mg	1%
Sodium	214.56mg	19%
Potassium	174.48mg	8%
Total Carbs	23.85g	17%
Sugars	1.65g	14%
Dietary Fiber	3.76g	31%
Protein	4.24g	18%
Vitamin C	9.1mg	32%
Vitamin A	0.2mg	16%
Iron	10.3mg	119%
Calcium	31.5mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

6.4

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

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