Vegetarian Bulgar and Tomato Pilaf (Burghul w Banadoura)
Vegetarian Bulgar and Tomato Pilaf (Burghul w Banadoura) is a classic Lebanese (Middle Eastern) dish that is wholesome and hearty. It is vegan friendly and can be used as a rice alternative.
Servings: 8 servings
Cost: $8
Ingredients
- 3 Large tomatoes cubed
- 1 cup Coarse bulghur #2 or #3
- 2 cans Chickpeas drained
- 2 Medium onions diced
- ⅓ cup Olive oil extra virgin
- 3½ cups Water
- 4 tablespoons Red pepper paste
- 2 tablespoons Tomato paste optional
- 1½ teaspoons 7 spices or black pepper
- ½ tablespoon Salt or salt to taste
Instructions
- In a medium nonstick pot, sauté the onions until translucent. Then, add the diced tomatoes, drained and washed chickpeas, and sauté for 2-3 more minutes.
- Add in the bulghur, water, tomato paste, red pepper paste, salt, and 7 spices or black pepper. Taste the broth, add more salt if needed.
- Bring to a boil. Once boiling, gently mix and cover.
- Lower heat to simmer for 10-13 minutes or until done. Allow ingredients to rest for 10 minutes and serve.
Notes
Tips:
- Burgul doubles in size as it cooks, so I recommend using a pot that is big enough for the contents.
- Extra coarse or coarse bulgar is the best size for making this dish. Fine bulgur changes the texture of this dish.
- Allow the bulgur to rest in its covered pot for 10 minutes at the end of the cooking period so that it absorbs additional liquids and fluffs up while absorbing the steam within the pot.
- You can store burgul bi banadoura in the refrigerator for up to 5 days. Simply reheat as you would rice.
- Enjoy with veggies like peppers, onions, Green onions, radish and of course pita bread
Nutrition
Serving: 8servings | Calories: 189kcal | Carbohydrates: 25g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 482mg | Potassium: 314mg | Fiber: 5g | Sugar: 4g | Vitamin A: 464IU | Vitamin C: 11mg | Calcium: 26mg | Iron: 1mg