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Lemon Bulgur and Chickpea Pilaf – TypeFree Diabetes

Lemon Bulgur and Chickpea Pilaf

Preparation Time: 30 minutes

Number of Servings:

Cups of Fruits and Vegetables Per Person:


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


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

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving

Calories 140

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 440mg 18%

Total Carbohydrate 22g 7%

Dietary Fiber 5g 20%

Sugars 5g

Protein 6g

Vitamin A 15%

Vitamin C 50%

Calcium 6%
 Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


Author Admin

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