Garlic mushroom bulgur with chickpeas

Garlic mushroom bulgur with chickpeas might be a good recipe to expand your main course recipe box. This recipe makes 1 servings with 710 calories, 26g of protein, and 35g of fat each. For $3.02 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. 727 people have tried and liked this recipe. It is brought to you by Amuse Your Bouche. Head to the store and pick up canned chickpeas, bulgur wheat, cheddar cheese, and a few other things to make it today. It is a good option if you're following a lacto ovo vegetarian diet. From preparation to the plate, this recipe takes approximately 20 minutes. All things considered, we decided this recipe deserves a spoonacular score of 96%. This score is spectacular. Try Bulgur with Steak and Chickpeas, Bulgur with Chickpeas, Cranberries, and Cucumber, and Turkish Bulgur Pilaf With Lamb & Chickpeas for similar recipes.

Servings: 1

Preparation duration: 5 minutes

Cooking duration: 15 minutes

 

Ingredients:

Black pepper

85g bulgur wheat

10g butter

50g drained tinned chickpeas

30g cheddar cheese, grated

1tbsp fresh basil, chopped

3 cloves garlic, minced

125g mushrooms, sliced

1tbsp olive oil

20g fresh spinach

250ml vegetable stock

Equipment:

sauce pan

frying pan

Cooking instruction summary:

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.Add the bulgur wheat and vegetable stock, as well as the chickpeas and plenty of 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.When the bulgur is cooked and there is minimal excess liquid, add the chopped basil, cheese and spinach, and cook for a couple more minutes, stirring continually, until the cheese has melted and the spinach has wilted. Serve immediately.

 

Step by step:


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 and vegetable stock, as well as the chickpeas and plenty of 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.When the bulgur is cooked and there is minimal excess liquid, add the chopped basil, cheese and spinach, and cook for a couple more minutes, stirring continually, until the cheese has melted and the spinach has wilted.

3. Serve immediately.


Nutrition Information:

Quickview
733k Calories
26g Protein
34g Total Fat
87g Carbs
53% Health Score
Limit These
Calories
733k
37%

Fat
34g
54%

  Saturated Fat
13g
86%

Carbohydrates
87g
29%

  Sugar
8g
9%

Cholesterol
53mg
18%

Sodium
1438mg
63%

Get Enough Of These
Protein
26g
53%

Manganese
3mg
177%

Vitamin K
138µg
132%

Vitamin C
107mg
130%

Vitamin A
5639IU
113%

Fiber
21g
85%

Phosphorus
604mg
61%

Vitamin B6
1mg
53%

Magnesium
203mg
51%

Vitamin B3
9mg
50%

Vitamin B2
0.84mg
49%

Copper
0.86mg
43%

Folate
140µg
35%

Vitamin B5
3mg
34%

Potassium
1173mg
34%

Calcium
322mg
32%

Selenium
20µg
29%

Vitamin E
4mg
27%

Iron
4mg
27%

Zinc
4mg
27%

Vitamin B1
0.4mg
27%

Vitamin B12
0.32µg
5%

Vitamin D
0.58µg
4%

covered percent of daily need
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