Bulgur Pilaf With Chickpeas (Winter Pilaf Without Tomatoes) Recipe
Chickpeas; It is a food from the legume group, containing vitamins K, C, A and E, as well as minerals such as iron, calcium, potassium, sodium, phosphorus, magnesium, zinc, copper and selenium. Chickpeas, one of the basic building blocks of Turkish Cuisine, are frequently used in pilafs as well as stews. If you haven't tried it with bulgur, here you go. Enjoy your meal!
Rinse the chickpeas and soak them in water for at least 6 hours. Drain it, put it in a pot and pre-boil it in plenty of water for 10 minutes. Strain the boiling water.
Add hot water, add 1 teaspoon of salt and boil for another 15-20 minutes (until the chickpeas become soft). You can also use canned boiled chickpeas instead.
Peel the onions and chop them into large cubes. Put the bulgur in a wire strainer, pass it through the water and strain.
Melt the oil and butter in a shallow rice pot and add the onions. Add the tomato paste to the onions that are roasted over medium heat until they turn pink and stir together for another 1-2 minutes.
Add the drained bulgur into the pot and continue roasting for another 1-2 minutes. Add 3 glasses of hot water (meat or chicken broth, if available) and mix. Add salt and spices and check the taste.
Finally, spread the boiled chickpeas on top of the rice. Cover the pilaf without stirring and cook it over low heat until the water evaporates, then remove it from the heat.
Mix the rice lightly, cover it with a paper towel and let it brew. If desired, you can add 1-2 spoons of butter at this stage.
You can serve your brewed rice as a complement to your stews, or as a main course accompanied by pickles, salad or tzatziki. Enjoy your meal!
Benefits of Ingredients in Bulgur Pilaf With Chickpeas
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Boiled Chickpeas:
Boiled chickpeas, with their high fiber content, support digestion and provide long-lasting satiety. Their iron content contributes to energy production, while magnesium is crucial for nerve and muscle functions. Thanks to their low glycemic index, they help balance blood sugar and are rich in folate. They pair wonderfully with olive oil, lemon, and tahini; can be used in salads, rice dishes, and stews.
Bulgur For Rice:
Bulgur for Pilaf, with its low glycemic index complex carbohydrates and high fiber, balances blood sugar for prolonged satiety. It supports the digestive system and contains B vitamins essential for energy metabolism. It can aid in cholesterol management. It pairs wonderfully with chickpeas, lentils, tomatoes, and red meat, creating wholesome and nutritious meals.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Tomato Paste:
Tomato Paste is a concentrated source of lycopene, a potent antioxidant whose bioavailability increases when heated. This property supports heart health and may help reduce the risk of certain cancers, particularly prostate cancer. It also contains Vitamin K and potassium. Its absorption is enhanced when consumed with olive oil. It pairs perfectly with onions, garlic, red meat, and legumes, adding depth and umami to dishes.
Hot Pepper Sauce:
Hot Pepper Paste is an intense flavor derived from ripe hot peppers. Thanks to its capsaicin content, it accelerates metabolism and offers mild pain-relieving and anti-inflammatory potential. Rich in antioxidants like Vitamins C and A, it supports the immune system. It pairs wonderfully with red meat, chicken, legume dishes, and soups, adding a characteristic heat and deep aroma to recipes.
Liquid Oil:
Liquid oils (sunflower, olive, etc.) are essential kitchen ingredients that add flavor to dishes and contain healthy unsaturated fatty acids and vitamin E. Ideal for frying, salad dressings, baking, and sautéing. They pair perfectly with vegetables, meats, legumes, and grains. They offer easy cooking.
Butter:
Butter is a rich, flavorful fat derived from milk. It contains fat-soluble vitamins like A, D, E, and K2, along with healthy fatty acids, serving as an energy source. It's easily digestible. Butter enhances the taste of meals and rice dishes, is spread on bread, or used in sauces. It's indispensable for breakfast tables and various recipes.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
Dried Mint:
Dried Mint is a kitchen staple. It's particularly effective in soothing the digestive system, helping alleviate bloating and gas. Its antioxidant content supports immunity. Known for its refreshing properties, it pairs wonderfully with yogurt-based dishes, lentil soup, lamb, and various salads.
Powdered Red Pepper:
Ground Red Pepper, due to its capsaicin content, can boost metabolism and aid in fat burning. Rich in powerful antioxidants and Vitamin C, it may exhibit anti-inflammatory properties. It adds flavor to a wide range of dishes, from legumes and meat to soups and vegetable-based delights.
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