Bulgur with Chickpeas and Vegetables

1. 1 Canned chickpeaspack 400 g ≈ $1.20 150 g
2. 2 Bulgurpack 500 g ≈ $3.00 70 g
3. 3 Bell peppers≈ $6.00 per kg 80 g
4. 4 Zucchini≈ $3.00 per kg 100 g
5. 5 Onions≈ $1.60 per kg 40 g
6. 6 Garlic≈ $10.00 per kg 3 g
7. 7 Olive oil 10 ml
8. 8 Paprika 1 g
9. 9 Lemon≈ $4.65 per kg 15 g
10. 10 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the bell³ pepper and zucchini⁴ under cold water, peel the onion⁵; trim the zucchini if needed and dice into 1 cm cubes, dice the pepper into 1 cm cubes, dice the onion into 1 cm cubes, peel the garlic⁶; heat a skillet over medium heat.

2. Prepare the bulgur²: pour boiling water into a pot of about 2 liters in a 1:2 bulgur to water ratio, salt to taste, simmer over medium heat for 12 minutes, cover and steep for 5 minutes.

3. Fry the vegetables: add oil to the pan and fry the diced zucchini⁴, pepper and onion⁵ over medium heat for 8 minutes until lightly golden, stirring occasionally.

4. Add garlic⁶ and paprika: add minced garlic and paprika, continue to fry over medium heat for 1 minute until fragrant; do not overcook.

5. Add the chickpeas: pour in the chickpeas without their liquid, heat over medium heat for 3 minutes, stirring occasionally.

6. Combine with bulgur²: remove from heat and mix the vegetable mixture with the cooked bulgur, drizzle with lemon⁹ and mix well to evenly distribute flavors.

7. Serving: serve warm, straight from the pan or on a plate; garnish with herbs if desired.

In short

• In the planner this dish is cooked for two days: reheat on day two.
• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.