Bulgar, Chickpeas, & Tomatoes

May 22, 2023May 22, 20230 1

Bulgar, Chickpeas, & Tomatoes Recipe for a Healthy Meal

by The Chefin Main

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

362

Sugar

Fat

16g

This nutritious dish combines the heartiness of chickpeas with the nutty flavor of bulgur, along with the sweetness of tomatoes and the herbaceousness of parsley, making it a wholesome and flavorsome meal. This recipe is perfect for those who are looking for a vegetarian and vegan-friendly meal option that is full of protein, fiber, and other essential nutrients. The dish is easy to prepare and its flavors, as well as health benefits, make it worth the extra effort. Whether you're in need of a quick and healthy weekday meal or an impressive dish to serve to guests, Bulgar, Chickpeas, & Tomatoes is sure to satisfy.

Instructions

1.	Add the oil to a large saucepan and heat over medium heat.
2.	Add the onions and cook until they are translucent.
3.	Add the tomatoes and cook for about 5 minutes, until they are soft.
4.	Add the chickpeas and salt and cook for another 10 minutes.
5.	Meanwhile, rinse the bulgur wheat in a fine strainer under cold running water and drain. Add the bulgur to the pan and stir.
6.	Add 2 cups of water and bring to a boil.
7.	Reduce the heat to low and cover the pan.
8.	Let the bulgar simmer for approximately 15 minutes, or until the water has been absorbed.
9.	Stir in the minced parsley and serve hot.

PROS

Bulgar wheat is a good source of dietary fiber and protein, while chickpeas are rich in both fiber and iron.
This recipe is also vegetarian and vegan-friendly.

The dish has a low glycemic index, meaning it can help regulate blood sugar levels.

CONS

This dish may not be suitable for those with gluten sensitivities as bulgur is made from wheat.

It can also be somewhat time-consuming to prepare.

HEALTH & BENEFITS

Bulgur is known to reduce inflammation in the body and may also lower the risk of heart disease. Chickpeas have been linked to improved digestion and a reduced risk of chronic diseases like type 2 diabetes.
Tomatoes are loaded with vitamins and minerals, and contain antioxidants that help prevent cell damage.

	4 tablespoons oil
	1 medium onion , chopped
	2 medium tomatoes , peeled & minced
	1 can chickpeas , drained
	1/2 teaspoon salt
	2 tablespoons parsley , minced ( or 2 tsp dried )
	1/2 teaspoon salt
	1 cup Bulgar wheat ( cracked wheat )