Bulgur with Chickpeas and Vegetables

Ingredients

• 180 g dry coarse bulgur
• 200 g cooked chickpeas, or canned chickpeas drained and rinsed
• 1 small courgette (zucchini)
• 1 sweet pepper (bell pepper)
• 1 small carrot
• 1 onion
• 1 garlic clove
• 2 tbsp vegetable oil
• 350 ml hot water or vegetable stock
• 1 tsp paprika
• ½ tsp cumin
• Salt and black pepper, to taste
• Parsley and sesame seeds, to serve

Bulgur is made from wheat and contains gluten. Chickpeas should already be tender when they go into the pan. Do not add dried chickpeas directly to the bulgur.

Equipment

A deep frying pan with a lid, a sieve, a knife and a chopping board.

How to make it

1. Prepare the vegetables. Dice the onion and carrot. Cut the courgette and sweet pepper into evenly sized pieces, and finely chop the garlic. Drain and rinse canned chickpeas.
2. Start with onion and carrot. Heat the oil in the pan. Cook the onion and carrot for 3–4 minutes, stirring, until they begin to soften.
3. Add the remaining vegetables. Stir in the courgette, sweet pepper and garlic. Cook for another 4 minutes, stirring occasionally.
4. Add the spices. Stir in paprika, cumin, salt and black pepper, and briefly warm them with the vegetables.
5. Simmer the bulgur. Add the dry bulgur and cooked chickpeas, then pour in the hot water or stock. Stir, cover and simmer over low heat. Start checking after 12–15 minutes and continue until the grains are tender; coarse bulgur may take longer. If the pan is dry while the grains are still firm, add a small splash of hot water and keep cooking under the lid. Use the packet instructions as a guide to cooking time and liquid requirements.
6. Rest, fluff and serve. When the bulgur is tender, remove the pan from the heat and leave covered for 5 minutes. Gently fluff with a fork, taste for seasoning, and finish with parsley and sesame seeds.

Tips and variations

• Check the bulgur packet: the grain size affects cooking time and liquid requirements.
• For a tomato variation, stir in 1 tbsp tomato paste before adding the water.
• Add a small pinch of chilli if you prefer a warmer spice flavour.
• Cook dried chickpeas separately until tender before weighing the amount needed for this dish.

Serving ideas

Serve as a meatless main with fresh vegetables or a green salad. For another meal using canned chickpeas, try the chana masala in this collection.