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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Northern Africa >> Moroccan

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Peel and chop the onions and carrots, and trim and dice the zucchini, peel and chop the garlic. | 2. Heat the oil in a pan or wok, add the onion and carrot, and sauté for 5 minutes, turning occasionally; add the zucchini and garlic and sauté for a further 3-4 minutes, or until soft. | 3. Stir the bulgar wheat, spices and salt into the pan or wok, add the stock, bring to the boil, then reduce the heat. | 4. Drain and rinse the chickpeas, then stir them into the pan or wok with the raisins and nuts, and simmer for 10 minutes, stirring frequently, until all the liquid has been absorbed. | 5. Meanwhile, shred the mint leaves with a sharp knife and roughly chop the coriander. Sprinkle the chopped herbs over the pilaff and serve immediately. | 6. Variation: If you are using brown rice instead of bulgar wheat, cover and cook for 20-25 minutes at step three, adding more stock if it is needed. | 7. Chef's notes: Stirring the bulgar mixture during cooking, during step 4, helps to prevent it from sticking to the pan or wok. When vegetable stock is needed in a recipe, since finding - and then posting - this recipe, I have used my Vegetable Stock Recipe #135453, which is very different from every other vegetable stock recipe I've ever come across. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
onion	1			64.0	14.944	1.76	0.16
carrot	2			104.96	24.5248	2.3808	0.6144
zucchini	1			2.31	0.3421	0.2981	0.044000000000000004
garlic clove	3			-	-	-	-
sunflower oil	1	tablespoon		120.22399999999999	0.0	0.0	13.6
bulgur wheat	225			-	-	-	-
cinnamon	1/2	teaspoon	ground	-	-	-	-
coriander	1/2	teaspoon		0.0383	0.0061	0.0036	0.0009
cumin	1/2	teaspoon		3.9375	0.4645	0.187	0.2338
salt	1/2	teaspoon		-	-	-	-
vegetable stock	750	ml		35.0292	6.5154	1.6814	0.4904
chickpea	1	can		1133.4333	188.7556	61.3793	18.1109
raisin	25			12457.5	3280.2	139.8375	18.975
cashew nut	50			-	-	-	-
mint				-	-	-	-
coriander				0.0383	0.0061	0.0036	0.0009

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.