Bulgur And Chickpea “Atzem Pilaf”

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TIP: Bulgur is great in salads, soups, pilafs, and even paired with meats. You can also use it as a substitute for rice or couscous in almost any recipe. As it’s a rich source of both fiber and phytonutrients, it may help improve your blood sugar control.

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Bulgur And Chickpea “Atzem Pilaf”

By Diane Kochilas

Prep Time 2 15

Cook Time 1 10

Servings

Recipes

Prep Time 2 15

Cook Time 1 10

Servings

Recipes

Ingredients

½ cup bulgur wheat
1 cup warm water
1 cup angel hair pasta
6 tablespoons extra virgin Greek olive oil
1 ½ cups low sodium canned chickpeas preferably organic, rinsed and drained
1 onion peeled and finely sliced
2 garlic cloves peeled and minced
2 Tbsp chopped fresh mint
Sea salt to taste
Strained juice of half a lemon

Instructions

Place the bulgur in a bowl and pour the water over it. Cover with a cloth and let stand until all the water is absorbed for about 2 hours. (You can do this in the morning and leave the bulgur at room temperature, for use later).
Drain the canned chickpeas and rinse well.
Heat 2 tablespoons olive oil in a large skillet. Break up the pasta a little and add to the skillet. Brown the pasta in the oil then add enough water to cover the pasta, as well as a little salt, and cook until soft. Drain.
Heat 2 tablespoons of olive oil in a skillet and saute the onion until soft, 6 to 7 minutes.
In a medium-sized serving bowl, combine the bulgur, browned angel hair pasta, chickpeas, onion, garlic and mint. Add the remaining olive oil. Season to taste with salt and lemon juice and serve, either warm or at room temperature.

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Diane Kochilas is one of the world’s foremost experts on Greek and Mediterranean cuisine. She is the host, creator and co-producer of My Greek Table, the award-winning 13-episode per season cooking-travel show about Greece that airs nationally on Public Television. The series is in its third season.