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Bulgur & Chickpea Pilaf aka Burghul Bi Hommos


Probably the most authentic, genuine, heart-warming recipe I will ever provide you guys. This is Burghul Bi Hommos, or Bulgur & Chickpea Pilaf in English. This recipe has been passed down generations of Levantine Arabs and I'm so excited to share it with you!


To provide you with a background of bulgur, since it is not a commonly known grain in the states: Bulgur is a whole grain that has been cracked and partially pre-cooked. It is a staple of the Middle Eastern diet since its a minimally processed grain that contains more nutrients than most refined grains.


It is naturally high in fiber (over 30% of daily value), and a great source of magnesium, manganese, and iron. Regular consumption of bulgur has been associated with healthy benefits like heart health, blood sugar level regulation, and growth of healthy gut bacteria. It is truly so simple to incorporate into your diet and I'm going to show you one way to do so!


This recipe is enjoyed with chicken and whole milk yogurt on the side and the combo is the most heart-warming one yet. This is a great recipe to make yourself for a chilly autumn evening or to meal prep for the entire week! The grain lasts VERY long in the fridge and if you made too much, you can always freeze it to consume later.


Don't be intimidated by the total time to make it, you can't get easier than this recipe and you only need 5 ingredients. Let's get to it!


Yields: 4-6 people (or meal-preppable for yourself for the week)

Prep time: 24 hours to allow the chickpeas to soak overnight (next day it will take only 10 minutes of prep time)

Total time: 2 & ½ hours


This recipe is dairy free. (This recipe can be easily made vegan without the chicken breast. Skip any steps involving the chicken if you'd like)

 

Ingredients:

1. 1 cup of fresh, uncooked chickpeas

2. 2 cups of bulgur

3. 4 chicken breasts, brined in water, vinegar, salt, and lemon.

4. Extra virgin olive oil

5. Salt to taste

 


Instructions:

1. This is an overnight process: Grab your chickpeas and a large bowl. You want to soak the chickpeas in a bowl of cold water for 24 hours.


2. The next day, drain your chickpeas and rinse them just one more time.


3. Grab a large pot and place it onto one stove top. Add water 1/2 way into the pot and once it starts boiling, pour in the chickpeas. Salt to taste.


4. After about 10-15 minutes of the chickpeas cooking, add in your chicken breast. (I'd like to note that chickpeas cook at different rates, so keep an eye on them. You don't want them to overcook)


5. Have hot, boiling water near you so you can add water to the pot if the water levels decrease. You need the chicken to fully cook then we can get to the next step of the recipe.


6. Gently remove the chicken breast from the pot and place it in a bowl for later. Add your bulgur to that same pot of water with the chickpeas in it.


7. Here is the trick to making perfect bulgur that won't be too watery or too dry: you want to have the water exactly 2 inches above the bulgur, so drain or add water if need be. Salt to taste.


8. Turn the heat to medium, and let the bulgur and chickpeas cook until they have completely soaked up the water in the pot. You want the bulgur to "crack open".


9. Taste test for salt and add 2 TBSPs of olive oil on top. Mix well.


10. Serve with a piece of chicken and enjoy!


xoxo,

#averagearabgirl 💋

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