Burghul bi Banadoura (Tomato Bulgur with Chickpeas and Garlic Yoghurt)
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Ingredients
- 4 tbsp olive oil
- 2 onion
- 1 red pepper
- 2 tbsp tomato purée
- 4 tomatoes
- 1 tsp ground cumin
- 0.5 tsp ground allspice
- 300 g bulgur wheat
- 400 g tinned chickpeas
- 400 ml natural yoghurt
- 1 garlic cloves
- 1 cucumber
- 1 tsp dried mint
Nutrition (per serving)
- Calories
- 658 kcal
- Protein
- 25.4 g
- Carbohydrate
- 81.8 g
- of which sugars
- 19.5 g
- Fat
- 20.8 g
- of which saturates
- 4.4 g
- Fibre
- 23.8 g
- Salt
- 0.85 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the olive oil in a large pan over a medium heat and fry the chopped onions and diced red pepper for 8 minutes until soft.
- 2
Stir in the tomato purée for 1 minute, then add the diced tomatoes, cumin, allspice and 1 tsp salt and cook for 5 minutes until the tomatoes break down.
- 3
Stir in the rinsed bulgur wheat, the drained chickpeas and 550ml boiling water. Bring to the boil, cover and cook on the lowest heat for 12 minutes, then turn off the heat and leave covered for 10 minutes.
- 4
Meanwhile, grate the cucumber, squeeze out the water and mix with the natural yoghurt, crushed garlic, dried mint and a pinch of salt.
- 5
Fluff up the bulgur with a fork and serve warm with the cucumber yoghurt.
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