Greek Bulgur Chickpea Bean Casserole Recipes

GREEK BULGUR, CHICKPEA & BEAN CASSEROLE

Greek Bulgur, Chickpea & Bean Casserole image

Recipe from ivu.org. The author included a bunch of variations and substitutions; I'm putting in what I included. It's very satisfying and could easily go from vegetarian to vegan by using a cheese substitute.

Provided by lecole54

Categories Grains

Time 1h15m

Yield 6-8 serving(s)

Number Of Ingredients 20

Ingredients

1 leek, sliced (1 big leek)
2 onions, sliced
3 1/2 ounces mushrooms, sliced
1 large carrot, diced
3 1/2 ounces spinach
4 garlic cloves
15 ounces chickpeas, drained
15 ounces pinto beans, drained
15 ounces chopped tomatoes
1 cup Bulgar wheat
1/2 teaspoon mint
1/2 teaspoon basil
1/2 teaspoon dill
1 teaspoon Italian herb seasoning
1 tablespoon red wine vinegar
1 tablespoon tomato paste
16 ounces vegetable stock
black pepper, to taste
1 lemon, juice of
1 tablespoon olive oil

Steps:

Preheat oven to 350 degrees.
In a heavy-based pot, heat half the oil and sauté the onion and leeks with garlic for 5 minutes, then add the spinach until it wilts (if using frozen then add frozen cubes and let them melt a bit).
Add the canned stuff, the seasoning, the bulgur wheat, wine vinegar and stock; mix well.
Use remaining olive oil to lightly grease a casserole dish, pour mixture into this dish. Bake for 40 minutes, take out stir. Mix the juice of the lemon into the casserole at this stage. Serve with Parmesan sprinkled over the top and black pepper.

Nutrition Facts : Calories 287.1, Fat 4, SaturatedFat 0.6, Sodium 266.3, Carbohydrate 52.7, Fiber 13.8, Sugar 5.8, Protein 13.5

BULGUR, VEG CHICKPEA AND BEAN GREEK SUPER FOOD STEW

Bulgur, Veg Chickpea and Bean Greek Super Food Stew image

This is one of my favourite stew things ever! Add whatever veggie to it you wish. I like putting carrots, parsnips and fine beans in other than what is specified below. Garnish with some vegan Parmesan and away you go. I think it's really good for you with loads of protein etc. I think you can substitute the beans for whatever beans you like. I've used pinto, broad and canneli, and flagolet before. You can even put a bit of chili in it if you like to spice it up. This is taken form "A Vegan Taste of Greece by Linda (surname I can't spell or pronounce sorry) one of the best cookbooks about/for vegans in my eyes. I end up having to change the recipe a bit in order to accommodate what's in my fridge.

Provided by cakeinmyface

Categories Beans

Time 1h

Yield 4 serving(s)

Number Of Ingredients 21

Ingredients

1 sliced leek (1 big leek)
2 sliced onions (2 onions)
100 g sliced mushrooms
100 g spinach (fresh or some frozen cubes)
4 minced garlic cloves
500 g chickpeas (1 tin drained)
300 g broad beans (1 small tin drained)
500 g chopped tomatoes (1 tin)
175 g bulgur wheat
1/2 teaspoon mint
1/2 teaspoon basil
1/2 teaspoon dill
1 teaspoon Italian herb seasoning (optional)
1 tablespoon balsamic vinegar (or red wine vinegar)
100 ml red wine (optional)
1 tablespoon tomato paste
400 ml stock
black pepper
1 fresh lemongrass (optional)
1 lemon, juice of
1 tablespoon olive oil

Steps:

Preheat oven to gas mark 4,.
In a heavy based pan, heat half the oil and sauté the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit).
Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well.
Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,.
Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper.

Nutrition Facts : Calories 349.4, Fat 5.7, SaturatedFat 0.8, Sodium 781.5, Carbohydrate 63.8, Fiber 14, Sugar 7.9, Protein 15.5

BULGUR-AND-CHICKPEA SALAD

Bulgur-and-Chickpea Salad image

This quick-cooking, whole-grain side is good with broiled salmon, roast chicken and Balsamic Steak with Garlic Zucchini.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Number Of Ingredients 8

Ingredients

1 cup bulgur
2 cups boiling water
1 can (15.5 ounces) chickpeas
1 tablespoon lemon zest and 2 tablespoons juice
3 tablespoons extra-virgin olive oil
1/4 cup roughly chopped fresh dill
1/2 cup crumbled feta (2 ounces)
Salt and pepper

Steps:

In a large bowl, combine bulgur with boiling water. Cover and let stand 20 minutes; drain and return to bowl. Rinse and drain chickpeas, then add to bowl with lemon zest and juice, olive oil, dill, and feta; season with salt and pepper.

Nutrition Facts : Calories 383 g, Fat 15 g, Fiber 12 g, Protein 12 g, SaturatedFat 4 g

GREEK-STYLE BULGUR SALAD WITH CHICKPEAS, FETA AND OLIVES

Greek-Style Bulgur Salad With Chickpeas, Feta and Olives image

From "The PDQ Vegetarian Cookbook" by Donna Klein. The olives and feta are essential in this recipe as they give it the "kick". I made the recipe using feta but it can be made vegan by replacing the feta with 1/2 cup marinated artichoke hearts. The bulgar didn't completely cook for me at first and I had to place the whole pot over low heat - I think it was a little overcooked in the end. I used vegetable broth and the only bulgur I could find - I believe it was medium - which may have resulted in the cooking problem. I also used a 19 oz can of chickpeas, as that was what I had on hand.

Provided by emcmonnies

Categories Grains

Time 45m

Yield 4 main-dish servings, 4 serving(s)

Number Of Ingredients 13

Ingredients

3/4 cup low sodium vegetable broth or 3/4 cup water
2 tablespoons low sodium vegetable broth or 2 tablespoons water
2 tablespoons lemon juice
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 cup Bulgar wheat (fine grain, fancy)
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1/2 teaspoon dried oregano
salt and pepper, to taste
1 (15 ounce) can chickpeas, rinsed and drained
12 kalamata olives, pitted
1/2-3/4 cup feta cheese, crumbled (2-3 ounces)

Steps:

In a medium saucepan over medium heat, bring the broth, lemon juice, onion powder, and garlic powder barely to a simmer. Remove from heat and let cool five minutes.
Add the bulgur, stirring well to combine. Let stand until the bulgur has absorbed all the liquid and feels dry, about 30 minutes, stirring occasionally.
In a large bowl, whisk together the oil, vinegar, oregano, salt and pepper.
Add the chickpeas, olives and cheese, tossing well to combine.
Season with additional salt and pepper if necessary.
Cover and refrigerate a minimum of 2 hours or up to 2 days and serve chilled or at room temperature.

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