Directions:
- Peel and chop the onions and carrots, and trim and dice the zucchini, peel and chop the garlic.
- Heat the oil in a pan or wok, add the onion and carrot, and sauté for 5 minutes, turning occasionally; add the zucchini and garlic and sauté for a further 3-4 minutes, or until soft.
- Stir the bulgar wheat, spices and salt into the pan or wok, add the stock, bring to the boil, then reduce the heat.
- Drain and rinse the chickpeas, then stir them into the pan or wok with the raisins and nuts, and simmer for 10 minutes, stirring frequently, until all the liquid has been absorbed.
- Meanwhile, shred the mint leaves with a sharp knife and roughly chop the coriander. Sprinkle the chopped herbs over the pilaff and serve immediately.
- Variation: If you are using brown rice instead of bulgar wheat, cover and cook for 20-25 minutes at step three, adding more stock if it is needed.
- Chef's notes: Stirring the bulgar mixture during cooking, during step 4, helps to prevent it from sticking to the pan or wok. When vegetable stock is needed in a recipe, since finding - and then posting - this recipe, I have used my Vegetable Stock Vegetable Stock, which is very different from every other vegetable stock recipe I've ever come across.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 864.41 Kcal (3619 kJ) | ||
| Calories from fat | 81.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.07g | 14% | |
|---|---|---|---|
| Sodium | 29781.62mg | 1241% | |
| Potassium | 305.08mg | 6% | |
| Total Carbs | 160.15g | 53% | |
| Sugars | 3.44g | 14% | |
| Dietary Fiber | 2.59g | 10% | |
| Protein | 5.05g | 10% | |
| Vitamin C | 6.3mg | 10% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 1.4mg | 8% | |
| Calcium | 34.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 261.5 Kcal (1095 kJ) | ||
| Calories from fat | 24.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.74g | 14% | |
|---|---|---|---|
| Sodium | 9009.38mg | 1241% | |
| Potassium | 92.29mg | 6% | |
| Total Carbs | 48.45g | 53% | |
| Sugars | 1.04g | 14% | |
| Dietary Fiber | 0.78g | 10% | |
| Protein | 1.53g | 10% | |
| Vitamin C | 1.9mg | 10% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 0.4mg | 8% | |
| Calcium | 10.4mg | 3% | |
* 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.
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