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Tag: High Fiber

Lemon Bulgur and Chickpea Pilaf

Lemon Bulgur and Chickpea Pilaf

1 C. bulgur, medium grind
2 C. vegetable stock
1 tsp. ground cumin
1 T. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 C. canned chickpeas, rinsed and drained
1/3 C. fresh lemon juice
1 C. fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Yield: 6 servings
Calories: 309
Fat: 6.2g
Fiber: 14.7g

Black Bean Salad with Lemon Mustard Vinaigrette

Black Bean Salad with Lemon Mustard Vinaigrette

2 lbs. canned black beans, rinsed and drained
2 T. chopped pimento
2 T. parsley
1 T. plus 1 tsp. olive oil
2 T. lemon juice
1½ T. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Yield: 10 servings
Calories: 343
Fat: 5.7g
Fiber: