Grilled vegetables provide a simple addition to this hearty Chickpea and bulgur pilaf that's ready in 30 minutes.
Grilled Vegetables with Chickpea Pilaf
- Prep Time 30 min
- Total 30 min
- Ingredients 16
- Servings 4
Ingredients
Pilaf
- 1 cup uncooked bulgur
- 2 cups water
- 1 extra-large vegetarian vegetable bouillon cube
- 1/4 teaspoon cumin
- Dash ground red pepper (cayenne)
- 1 (15-oz.) can Chickpeas or garbanzo beans, drained, rinsed
Vegetables
- 4 medium carrots, halved lengthwise
- 3 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon cumin
- 1/4 teaspoon pepper
- 2 medium zucchini, cut lengthwise into 4 slices
- 2 medium yellow summer squash, cut lengthwise into 4 slices
- 1 yellow bell pepper, quartered lengthwise
- 1 large onion, cut into 1/2-inch-thick slices
- 4 Italian plum tomatoes, halved lengthwise
Instructions
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Step1In 2-quart saucepan, combine all pilaf ingredients. Bring to a boil. Reduce heat; cover and simmer 20 to 25 minutes or until bulgur is tender and liquid is absorbed. Remove from heat; fluff with fork. Cover to keep warm.
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Step2Meanwhile, heat grill. Bring 1 cup water to a boil in large skillet. Reduce heat to medium. Add carrots; cover and cook 3 to 5 minutes or until crisp-tender. Drain; blot dry with paper towels.
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Step3In small bowl, combine oil, 1/2 teaspoon salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper; mix well. Brush mixture on zucchini, summer squash, bell pepper, onion and tomatoes.
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Step4When ready to grill, place vegetables in grill basket or directly on gas grill over medium-high heat or on charcoal grill 4 to 6 inches from medium-high coals. Cook 8 to 10 minutes, turning occasionally and removing vegetables from grill when tender and slightly browned. Cut vegetables into bite-sized pieces.
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Step5Place pilaf in center of large platter. Arrange grilled vegetables around pilaf.
Nutrition
390
Calories
6g
Total Fat
15g
Protein
68g
Total Carbohydrate
15g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 390
- Calories from Fat
- 50
- Total Fat
- 6g
- 9%
- Saturated Fat
- 1g
- 5%
- Cholesterol
- 0mg
- 0%
- Sodium
- 930mg
- 39%
- Total Carbohydrate
- 68g
- 23%
- Dietary Fiber
- 19g
- 76%
- Sugars
- 15g
- Protein
- 15g
% Daily Value*:
- Vitamin A
- 430%
- 430%
- Vitamin C
- 100%
- 100%
- Calcium
- 15%
- 15%
- Iron
- 20%
- 20%
Exchanges:
3 Starch; 1 1/2 Fruit; 3 1/2 Other Carbohydrate; 3 Vegetable; 1/2 Very Lean Meat; 1 Fat;
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