Weiler Nutrition Communications

Recipes

Garlic mushroom bulgur with chickpeas

bulgur chickpea take 2

My husband loves to cook and has always started his meal planning with the question ‘What’s the meat?’ Since our daughter has been favouring vegetarian dishes, his meal planning for her birthday dinner started with a new question “What’s the veggie?”  He came across this terrific looking recipe by Becca on her Amuse Your Bouche website. Our first taste of Garlic mushroom bulgur with chickpeas was a hit. I made some modifications to suit Canadian ingredients for family meals and we’ve enjoyed this delicious recipe many times. Whether you’re looking for a Meatless Monday Meal or taking on the pulse challenge, this dish is a best bet! Enjoy.

Prep time 10 mins; Cook time 20 mins;  Total time 30 mins
Recipe type: lunch or dinner
Yield:  4 servings

Ingredients

  • 1 Tbsp (15 g) butter
  • 1 Tbsp (14 ml) olive oil
  • 4 cups (1000 ml) mushrooms sliced (a mix of shitake and/or cremini add a unique flavour)
  • 6 cloves garlic, minced
  • 1 cup (170 g) bulgur wheat
  • 2 cups (500ml) vegetable stock
  • 1 can (400 mL) drained chickpeas (yields about 250 g edible portion)
  • Black pepper
  • 2 Tbsp fresh basil, chopped
  • ½  cup (60g) sharp cheddar cheese, grated
  • 1 bunch (340 g) fresh spinach or one package frozen spinach (300 g, about 1 ½ cups) thawed and drained

Instructions

  1. Melt the butter in a large saucepan along with the olive oil, and cook the mushrooms and garlic over a medium-low heat for 5 minutes, until soft.
  2. Add the bulgur wheat, vegetable stock and the chickpeas. Season with plenty of ground black pepper. Simmer very gently for around 10 minutes, or until the bulgur is al dente. Stir every couple of minutes to ensure the bulgur doesn’t stick to the pan. If the liquid has nearly all been absorbed / evaporated before the bulgur is ready, just add a little more.
  3. When the bulgur is cooked and there is minimal excess liquid add the spinach, and cook for 5 more minutes until the spinach is tender.
  4. Stir in the chopped basil and cheese stirring continually, until the cheese has melted.

Nutrition Information per serving:
Calories 350; Fat 13 g; Carbohydrate 45 g;  Fibre 11 g;  Sugars 3.5 g; Protein 18 g;  Very high source of fibre and chock full of naturally occuring vitamins and minerals.

Modified by Lucia Weiler RD, from Becca @AmuseYourBouche