Quick Bean and Vegetable Couscous or Bulgur Pilaf Recipe

Looking for an easy Quick Bean and Vegetable Couscous or Bulgur Pilaf recipe? Learn how to make Quick Bean and Vegetable Couscous or Bulgur Pilaf using healthy ingredients.


Submitted by rosyphoto51

Makes 4 servings



Fast, flexible, and filling, this pilaf will help you get fiber-rich meals on the table in no time. You can use the tomato juices as part of the cooking liquid for a sprightly orange hue, and vary everything to suit your taste. http://www.acornadvisors.com/2011_Knews/02-17-11_Grains/Recipes_Grains/KSPA_Pilaf.html

Recipe Ingredients for Quick Bean and Vegetable Couscous or Bulgur Pilaf

2 tablespoons olive oil
1 large carrot, shredded
1 large onion, chopped (about 2 cups)
2 cloves garlic, minced
14 ounce diced canned tomatoes, drained
1/2 teaspoon freshly cracked black pepper
3/4 teaspoon salt
15 oz can chickpeas
1 cups water
1 cup whole wheat couscous or bulgur
1/2 cup chopped fresh parsley

Recipe Directions for Quick Bean and Vegetable Couscous or Bulgur Pilaf

  1. Heat the olive oil in a 4-quart saucepan with a tight-fitting lid. Add the carrot and onion and sauté over medium heat until soft and golden, the longer the better. Add the garlic, tomatoes, pepper, salt, and beans. Sauté, stirring gently, until everything is heated through. Add the stock or water, push the veggies to the sides, and bring the liquids to a full boil. Turn off the heat, add the couscous, stir once quickly, and cover tightly. (If using bulgur, return to a full boil, cover tightly, simmer for 10 minutes, then take off the heat).

  2. Let the pot stand, covered, at room temperature for 10 minutes to absorb the liquids and flavors. Add the parsley, fluff with a fork, and serve warm, topped with the cheese (cheese is optional, calories do not account for cheese).

Categories

Pasta, Side Dish, Mediterranean

Nutrition Facts
Serving Size 380.2g
Amount Per Serving
Calories
389
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
781mg
33%
Potassium
582mg
17%
Total Carbohydrates
69.5g
23%
Dietary Fiber
11.1g
44%
Sugars
5.9g
Protein
13.1g
Vitamin A 90% Vitamin C 52%
Calcium 9% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • Very high in vitamin A
  • High in vitamin C
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