Bulgur Pilaf with Garbanzo Beans, Caraway, and Mint

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 159.6
  • Total Fat: 1.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 377.8 mg
  • Total Carbs: 32.9 g
  • Dietary Fiber: 7.5 g
  • Protein: 6.1 g

View full nutritional breakdown of Bulgur Pilaf with Garbanzo Beans, Caraway, and Mint calories by ingredient
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Introduction

from The Complete Vegan Cookbook from The Complete Vegan Cookbook
Number of Servings: 6

Ingredients

    1.5 tsp caraway seeds
    1 tsp coriander seeds
    1 tsp ground turmeric
    1/2 tsp salt
    a few grinds black pepper
    Olive oil or spray
    1/2 medium white onion or 1 small onion, diced
    2 cloves garlic, minced (optional)
    1 large bay leaf
    1 cup uncooked bulgur wheat
    1.5 cups cooked and drained garbanzo beans
    1/3 cup chopped fresh mint

Directions

Combine caraway and coriander in a mortar and pestle and crush into a coarse powder. Or, find another way -- I ended up just using whole caraway seeds. Set aside in a small bowl with the turmeric, salt, and pepper.

Heat oil or spray in a large saucepan over medium heat and saute onion for three minutes, stirring occasionally. Stir in the garlic and spice mixture, then add 2 cups of water and the bay leaf. Bring to a boil over high heat. Add the bulgur and garbanzo beans and return to a simmer. Reduce the heat to very low, cover, and cook 20 minutes. Turn off the heat, remove the lid, and distribute mint over the top of the pilaf. Replace the lid and set the pilaf aside for at least 5 minutes before serving.
Discard bay leaf, toss pilaf with two forks to break up any clumps and distribute ingredients evenly. Serve hot.

This makes 6 side-dish servings, but I like to make it a main dish and add some microwaved broccoli or peas and Parm! (vegan Parmesan) to make a delicious and simple complete meal.

Number of Servings: 6

Recipe submitted by SparkPeople user ERIKA00177.

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