Diabetic Bulgur-Chickpea Pilaf Recipe

Ingredients (Serves 4 people)

  • 1 cup bulgur
  • 1 cup boiling water
  • 1 teaspoon sesame oil
  • 1/2 teaspoon canola oil
  • 1 onion, chopped
  • 1 clove garlic, finely chopped
  • 1 teaspoon ground cumin
  • 3/4 cup canned chickpeas, rinsed
  • 1 cup reduced-sodium chicken broth or vegetable broth
  • Freshly ground pepper to taste


  1. Place bulgur in a medium bowl and cover with boiling water.
  2. Let it stand for 10 minutes to soften.
  3. Meanwhile, heat sesame oil and canola oil in an oven over medium heat.
  4. Add onion, garlic and cumin; cook, stirring often, until the onion is softened but not browned, about 5 minutes.
  5. Stir in chickpeas.
  6. Add broth and the bulgur; mix well.
  7. Bring to a boil, reduce heat to low, cover and simmer over low heat until the liquid is absorbed, about 10 minutes.
  8. If the bulgur seems too wet, uncover the pan and cook over medium heat until the liq-uid is absorbed.
  9. Fluff with a fork and season with pepper.