April 29, 2009

Cracked Wheat (Bulgur) Pilaf with Chicken and Chickpea

A variation to the standard Bulgur Pilaf -made with Chicken and Chickpeas gives it more nutrition and chunkiness.

If you are vegetarian just omit the chicken.


  • 1 medium onion, chopped
  • Small piece chicken breast, diced
  • 1/4 red capsicum, diced
  • 3 small tomatoes or 2 medium tomatoes, skinned and diced
  • 1 cup bulgur (cracked wheat)
  • 1/2 can chickpeas
  • 1 cup water
  • 1 tablespoon oil
  • 1 tablespoon tomato paste
  • 1 teaspoon paprika
  • salt and pepper to taste


  1. Fry up the onion in the oil, once wilted add in your chicken breast and cook until brown.
  2. Add capsicum and cook while stirring on medium heat.
  3. Next goes in the washed cracked wheat and water. Add in your tomato paste.
  4. Cook on low heat for about 10 minutes.
  5. Finally before you take it off the heat add in your canned chickpeas and seasonings and give it a good mix. Let it simmer for a few more minutes until all the water has evapourated.
  6. Close the lid on your pot so the flavours absorb into one another.

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