Chickpea And Bulgur Stew Food

CHICKPEA STEW

Steps:

• Mix the paprika, ginger, pepper and turmeric in a small bowl until combined; set aside.
• Heat 1/4 cup of the oil in a large heavy pot or Dutch oven over medium-high heat. Add the garlic, onions and 1 tablespoon salt and cook, stirring and scraping occasionally, until the onions are very soft and golden brown, about 15 minutes. Add the carrots and poblano and cook until the colors brighten but the vegetables are not yet tender, about 3 minutes. Add half of the paprika mixture and stir to coat. Cook until the spices are very fragrant, 1 to 2 minutes. Add the tomatoes, olives, all of the chickpea liquid, half of the chickpeas and 1 cup water and bring to a boil. Reduce the heat to low, then cover and simmer until the vegetables are tender and the chickpeas are very soft, 35 to 45 minutes.
• Meanwhile, position 2 oven racks in the upper and lower thirds of the oven and preheat to 400 degrees F.
• Toss the kale, 2 teaspoons salt and the remaining 1/4 cup olive oil, chickpeas and paprika mixture in a large bowl until combined. Divide the kale mixture between 2 rimmed baking sheets and roast, tossing once, until the kale is charred in places, 15 to 25 minutes.
• Serve the stew with the roasted kale and chickpeas and top with labneh, parsley, a sprinkle of Aleppo pepper, a squeeze of lemon and toasted pita.

BULGUR PILAF (WITH TOMATOES AND CHICKPEAS)

Steps:

• In a non-stick pan, start by adding the vegetable oil and cooking the onion on medium heat for 3-5 minutes until softened
• Add the tomato paste, diced tomato and chicken stock cube and continue to cook for 5 minutes, stirring often
• Wash and drain the chickpeas and add them to the pot along with the 3.5 cups water, salt, and black pepper. Allow everything to come to a boil
• Once boiling, add the washed and drained bulgur and mix well. Cover the pot, turn the heat down to low, and allow it to cook undisturbed for 20 minutes
• After 20 minutes, turn the heat off and let it stand for 5-10 minutes. Fluff with a fork and serve

CHICKPEA AND BULGUR STEW

Steps:

• Heat 1 1/2 tablespoons of the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and celery and continue to sauté until all are golden.
• Add the water, turnips, cabbage, bulgur, tomatoes, bay leaves, seasoning, and paprika. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 30 to 35 minutes, or until the bulgur and vegetables are tender. Discard the bay leaves.
• Add the chickpeas, then season with salt and pepper. Simmer over very low heat for 10 minutes longer. If time allows, let the soup stand off the heat for about an hour, then heat through before serving.
• Just before serving, heat the remaining oil in a small skillet. Sauté the bell pepper over medium heat until lightly touched with brown spots. After ladling the soup into bowls, top each serving with a few strips of sautéed bell pepper.
• Per serving:
• Calories: 189
• Total fat: 7g
• Protein: 6g
• Fiber: 8g
• Carbohydrate: 29g
• Cholesterol: 0mg
• Sodium: 150mg

BULGUR PILAF WITH CHICKPEAS AND HERBS

Steps:

• Drain the soaked chickpeas, and place in a pot with 1 quart water. Bring to a boil, reduce the heat and simmer one hour. Add salt to taste and continue to simmer for 30 minutes to an hour, until the chickpeas are tender.
• Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.
• Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet, and add the scallions. Cook, stirring, until tender, two or three minutes. Stir in the garlic, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Add more lemon juice if desired. Serve hot or room temperature.

BULGUR-AND-CHICKPEA SALAD

Steps:

• In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

BULGUR WITH SWISS CHARD, CHICKPEAS AND FETA

Steps:

• Bring 2 cups water to a boil in a medium saucepan. Add the bulgur and salt to taste, reduce the heat, cover and simmer 20 minutes or until the water is absorbed. Remove from the heat and uncover. Place a clean dish towel over the pan, then replace the lid. Allow to sit undisturbed for 10 minutes.
• Preheat the oven to 350 degrees. Oil a 2-quart baking dish. Toss the cooked bulgur with 1 tablespoon of olive oil and spread in the baking dish in an even layer.
• Add water to a steamer pot, and bring to a boil. Place the Swiss chard in the steamer (you can use a pasta pot with an insert for this), and steam until it wilts, about four to five minutes. Drain, rinse with cold water and squeeze out the excess water with your hands. Chop coarsely and transfer to a bowl.
• Heat another tablespoon of the olive oil in a small frying pan. Add the garlic. Cook, stirring, just until fragrant and translucent, 30 seconds to a minute, and scrape into the bowl with the chard. Add the remaining 2 tablespoons of olive oil, the chickpeas and dill. Season with salt and pepper, and toss together.
• Lay the chard mixture over the bulgur. Top with the feta, and gently push the feta cheese down into this mixture. Bake 30 minutes or until sizzling. Serve hot.

BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW

Steps:

• Preheat oven to gas mark 4,.
• In a heavy based pan, heat half the oil and sauté the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit).
• Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
• Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,.
• Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.