It’s amazing how many Turkish restaurants have opened in the last 5 years in Ottawa. It used to be that there was only one well established restaurant in the city, but now there are at least 5 with more opening every day, it seems. It is not a surprise to anyone who knows me that I love Turkish food, both eating it and cooking it. And in my desire to eat more wholesome foods, I have been looking for recipes that are better for me. This Bulgur and Chickpea Pilaf is not only healthy, but it is hearty and delicious, and super easy to make. If you can make rice, you can make this, and it is infinitely more flavourful than any rice you could make. If you have visited any Turkish restaurant, you have probably tasted some sort of bulgur pilaf, as it seems to be favoured over rice.
The most important thing in this recipe is the grain. Bulgur is a type of wheat - you have had bulgur in your Tabouleh, but that is a fine grade of bulgur. For this recipe, you need coarse or whole bulgur wheat. It is not hard to find, either at your Middle East grocer or your regular grocery store. Other than that, the other item you may have to search for is the Turkish red pepper paste, but it is becoming increasingly available in grocery stores. If you cannot find it, simply substitute with the same amount of tomato paste.
This recipe is a good one if you’re meal prepping for the week, It keeps well for at least 5 days, so add it to your rotation! I have been known to eat it with a fried egg on top on those days when I get home late from work. Just another idea for you!
BULGUR AND CHICKPEA PILAF
1 1/2 Tbsp olive oil or butter
1 onion, diced (approximately 1 cup)
1 tsp ground cumin
1/2 small bell pepper, diced (approximately 1/2 cup)
2 cloves garlic, minced
2 Tbsp tomato paste
1 Tbsp red pepper paste
1 cup coarse bulgur, (coarse and extra coarse bulgur work in this recipe)
1 Roma tomato, diced (approximately 1 cup)
1 can chickpeas (400g), drained and rinsed
2 cups chicken or vegetable broth
1 tsp kosher salt, or to taste
1/4 tsp ground black pepper
¼ cup chopped parsley, plus a bit more for garnish
Heat olive oil in a medium saucepan over medium heat.
Add onion, cumin and green pepper and cook until translucent, 5-6 minutes.
Stir in the minced garlic and cook for 30 seconds.
Add tomato and red pepper pastes and stir well.
Add bulgur wheat, tomatoes, chickpeas, and broth. Season with salt and pepper.
Bring to a boil, cover, and turn down the heat to low. Simmer for 10-12 minutes or until most of the liquid is absorbed.
Off the heat, allow it to rest, covered, for 10 minutes. Fluff with a fork, mix in parsley.
Serve, garnished with a bit more parsley.
Serves 6.