Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Bulgur | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups cracked wheat (bulgur)
- 1 zucchini, peeled and diced
- 1 eggplant, peeled and diced
- 1 sweet red pepper, peeled and diced
- 1 onion, peeled and diced
- 1-2 vegetable bouillon cubes
- 2 tablespoons tomato paste
- 4 cups hot water salt and pepper to taste
- 1 tablespoon olive oil
Directions
Sweat' the moisture out of the eggplant by sprinkling salt over the diced pieces and let stand for 20 minutes.
Rinse in a colander and pat dry.
Heat olive oil in a dutch oven or large pot and saute the eggplant and zucchini until done, add the pepper and onion.
When all vegetables are sauteed, add bouillon, tomato paste and water and stir.
Add the bulgur, put the lid on the pot and then take the pot off the heat.
The bulgur will absorb the water and in 15 minutes you will have your pilaf!