Best 3 Bulgur Pilaf With Roasted Tomatoes Onions And Garbanzo Beans Recipes

Discover the enticing flavors of bulgur pilaf combined with a vibrant medley of roasted tomatoes, sweet onions, and wholesome garbanzo beans. This delightful vegetarian dish bursts with textures and colors, offering a delightful culinary experience. Its simplicity makes it perfect for busy weeknight dinners or as an impressive addition to your next gathering. Let us embark on a culinary journey to create a bulgur pilaf that will tantalize your taste buds and leave you craving for more.

Let's cook with our recipes!

BULGUR PILAF WITH ROASTED TOMATOES, ONIONS, AND GARBANZO BEANS

Bulgur Pilaf with Roasted Tomatoes, Onions, and Garbanzo Beans image

Categories Bean Onion Tomato Side Roast Low Fat Vegetarian Lunch Healthy Vegan Dill Parsley Bulgur Simmer Bon Appétit Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher

Yield Makes 8 (side-dish) servings

Number Of Ingredients 10

Ingredients

2 pounds tomatoes, quartered
1 large onion, cut into 1/2-inch-thick wedges
2 tablespoons olive oil
1 15-ounce can garbanzo beans (chickpeas), drained
4 garlic cloves, crushed
2 1/2 cups water
2 cups bulgur*
4 tablespoons chopped fresh parsley
2 tablespoons chopped fresh dill
1 tablespoon fresh lemon juice

Steps:

Preheat oven to 400°F. Spread tomatoes and onion in large roasting pan. Drizzle with oil. Sprinkle with salt and pepper. Roast 30 minutes, stirring occasionally. Stir in garbanzo beans and garlic. Roast until onion is golden, stirring occasionally, about 25 minutes longer. Remove pan from oven. Add 2 1/2 cups water to pan and stir, scraping up browned bits.
Transfer roasted vegetable mixture to large saucepan. Bring to boil. Stir in bulgur. Reduce heat to low, cover and simmer until bulgur is tender and liquid is absorbed, about 10 minutes.
Stir 3 tablespoons parsley, 1 1/2 tablespoons dill and lemon juice into pilaf. Season to taste with salt and pepper. Transfer to bowl. Sprinkle pilaf with remaining 1 tablespoon parsley and 1/2 tablespoon dill.
*Also called cracked wheat, bulgur is available at natural foods stores and many supermarkets nationwide.

BULGUR PILAF WITH KALE AND TOMATOES

Bulgur Pilaf with Kale and Tomatoes image

Enjoy a combination of nutritious vegetables and a whole grain all in one easy side dish. It goes equally well with Broiled Sirloin with Chile-Roasted Onions (page 176), Herb Chicken with Panko-Pecan Crust (page 148), or Wine-Poached Salmon (page 109).

Yield Serves 4; 3/4 cup per serving

Number Of Ingredients 10

Ingredients

2 teaspoons olive oil
1 small onion, thinly sliced lengthwise
2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 cups chopped kale
3/4 cup uncooked bulgur
1 medium garlic clove, minced
1/4 teaspoon pepper
1/8 teaspoon salt
1 medium Italian plum (Roma) tomato, chopped
2 tablespoons fresh lemon juice

Steps:

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
Stir in the broth, kale, bulgur, garlic, pepper, and salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 12 minutes, or until the bulgur is tender and most of the liquid is absorbed, stirring occasionally.
Stir in the tomato. Cook for 1 minute, or until heated through. Remove from the heat. Stir in the lemon juice.
Instead of the kale, you can use spinach in this recipe. Add the spinach with the tomato, stirring just until the spinach wilts.
(Per serving)
Calories: 149
Total fat: 3.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Cholesterol: 0mg
Sodium: 124mg
Carbohydrates: 28g
Fiber: 6g
Sugars: 2g
Protein: 6g
Calcium: 66mg
Potassium: 354mg
1 1/2 starch
1 vegetable
1/2 fat

CHICKPEA, BULGUR, AND TOMATO PILAF

Chickpea, Bulgur, and Tomato Pilaf image

Make and share this Chickpea, Bulgur, and Tomato Pilaf recipe from Food.com.

Provided by dicentra

Categories Grains

Time 15m

Yield 5 serving(s)

Number Of Ingredients 13

Ingredients

1 cup uncooked bulgur or 1 cup cracked wheat
1 cup boiling water
1 cup diced plum tomato
1 cup diagonally sliced green onion
1/2 cup chopped flat leaf parsley
1 1/2 teaspoons grated lemon rind
1/4 cup fresh lemon juice
3 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/8 teaspoon hot sauce
1 dash pepper
1 (15 ounce) can chickpeas, drained (garbanzo beans)
3 (6 inch) pita bread rounds, each cut into 4 wedges

Steps:

Combine bulgur and water in a large bowl.
Cover and let stand 30 minutes.
Add the tomato and next 9 ingredients (tomato through chickpeas); stir well. Cover and chill. Serve with pita bread.

Nutrition Facts : Calories 378.4, Fat 10, SaturatedFat 1.4, Sodium 682.5, Carbohydrate 63.4, Fiber 10.9, Sugar 2.3, Protein 11.6

Tips for Making the Best Bulgur Pilaf:

- **Use fresh, ripe tomatoes and onions.** This will give your pilaf the best flavor. - **Roast the tomatoes and onions before adding them to the pilaf.** This will caramelize them and give them a delicious smoky flavor. - **Use a good quality bulgur.** There are different types of bulgur available, so be sure to choose one that is specifically предназначен for pilaf. - **Rinse the bulgur before cooking it.** This will remove any dirt or debris. - **Cook the pilaf according to the package directions.** Different brands of bulgur may have different cooking times. - **Fluff the pilaf with a fork before serving.** This will help to separate the grains and make them light and fluffy.

Conclusion:

Bulgur pilaf is a delicious and versatile dish that can be served as a main course or a side dish. It is a great way to use up leftover vegetables, and it is also a healthy and affordable meal. With so many different ways to make it, there is sure to be a recipe that everyone will enjoy. So next time you are looking for a quick and easy meal, give bulgur pilaf a try. You won't be disappointed!