Chickpea, Sweet Potato and Bulgur Pilaf - 6 pts Mediterranean Vegan xp

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Chickpea, Sweet Potato and Bulgur Pilaf - 6 pts Mediterranean Vegan xp

 

Recipe By :The New American Plate, revised edition, American Institute of

Cancer Research

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 medium onion -- cut into 1/4 inch dice (about 1 cup)

1 can chickpeas -- (15 oz.) rinsed and drained

2 tsp. olive oil

1 tsp. finely chopped garlic

1 can whole tomatoes in juice -- (28 oz.)

5 1/2 cups water

1 sweet potato (about 12 oz.) -- peeled, cut into 1/2 inch

dice, about 2 cups

2 Tbsp. raisins

1 cinnamon stick

3 whole cloves

Salt and freshly ground black pepper to

taste

2 cups coarse bulgur

 

In large broad saucepan or deep skillet, cook onion, chickpeas and olive oil

over medium heat, stirring until browned, about 5 minutes. Add garlic; cook 1

minute.

 

Add tomatoes and water; heat to boil, stirring to break up tomatoes with spoon.

Add sweet potato, raisins, cinnamon and cloves and heat to boil. Cover and cook

over medium low heat until potatoes are tender, about 15 minutes. Add salt and

pepper, to taste. Stir in bulgur; cover and cook over low heat until tender and

liquid is absorbed, about 10 minutes. Let stand covered 10 minutes before

serving.

 

Makes 6 servings.

 

Nutritional Information: Per serving: 339 calories, 3 g total fat (<1 g

saturated fat), 71 g carbohydrates, 11 g protein, 15 g dietary fiber, 420 mg

sodium.

 

Source:

" American Institute Cancer Research, aicr.org "

S(Formatted by Chupa):

" 03.01.05 "

Copyright:

" 2005 AICR "

 

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Per Serving (excluding unknown items): 167 Calories; 4g Fat (21.6% calories from

fat); 7g Protein; 28g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 24mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0