Nutrition balance score
Great
Glycemic Index
43
Low
Glycemic Load
37
High
Nutrition per serving
Calories556.7 kcal (28%)
Total Fat18.9 g (27%)
Carbs86.5 g (33%)
Sugars14.5 g (16%)
Protein17.8 g (36%)
Sodium1890 mg (95%)
Fiber16 g (57%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2 tablespoonsextra virgin olive oil
1red onion
finely chopped
1red pepper
diced
2 clovesgarlic
minced
1 teaspoonground cumin
¼ teaspoonground cinnamon
¼ teaspoondried chili flakes
1 tablespoontomato paste
1 cupbulgur
coarse bulgur is ideal
400gcanned chopped tomatoes
¾ cupvegetable stock
or chicken
1 cupcanned chickpeas
drained and rinsed
1 teaspoonsalt
¼ teaspoonground black pepper
1 tablespoonfresh parsley
finely chopped
1 tablespoonfresh mint
finely chopped
Instructions
Step 1
Heat the oil in a saucepan over medium heat. Add the onion and red pepper and cook for 10 minutes, stirring occasionally. Add the garlic, cumin, cinnamon, chilli flakes and tomato paste and cook for 1 minute, then add the bulgur and stir to coat for 1 minute. Add the tomatoes, stock, chickpeas, salt and pepper, increase the heat to high and bring to a boil. Cover with a lid, reduce the heat to low, and cook for 15 minutes. Remove the pan from the heat and let stand, with the lid on, for 5 minutes. STIR in the parsley and mint, then serve the pilaf with a dollop of yogurt (optional).
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