Bulgar Wheat with Chickpeas and Tomatoes

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 266.4
  • Total Fat: 4.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 768.2 mg
  • Total Carbs: 47.9 g
  • Dietary Fiber: 8.9 g
  • Protein: 8.9 g

View full nutritional breakdown of Bulgar Wheat with Chickpeas and Tomatoes calories by ingredient
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Number of Servings: 4


    1 tbsp. oil
    1 medium onion, finely chopped
    2 medium tomatoes, peeled and minced
    1 c. cooked, drained chickpeas
    1/2 tsp salt
    2 tbsp minced parsley
    1 c. medium or coarse grained bulgar wheat
    freshly ground pepper


Saute onion in oil until onion is soft. Add tomatoes. Stir and cook until they are "paste-like". Add the chickpeas, salt, and parsley. cook for about 10 minutes, stirring gently over low heat. Now put in the bulgar wheat, 1 cup water, and a little more salt (about 1/2 tsp.). stir and bring to a boil, cover and turn heat low to simmer about 35 minutes. Turn off heat. Remove the lid and quickly cover the pot with a dish towel. let the pot sit in a warm place for 20 minutes. put in fresh black pepper and stir the wheat gently. (1 1/4 cup servings.)

Number of Servings: 4

Recipe submitted by SparkPeople user SOPHIALARA.

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