Turkish Garbanzo Bean Pilaf

Turkish Garbanzo Bean Pilaf is one of those traditional foods of the Mediterranean Diet that you will find all over Turkey.  It is served at vendor carts on almost every street corner in Istanbul.  You can make it with chicken, but this is the popular vegetarian version.  It is a meal in itself, but can also be served as a side dish for chicken, fish, or meat.  To keep it vegetarian (or vegan) serve with a nice salad and some warm flatbread.

Mediterranean Diet Recipes: Turkish Garbanzo Bean Pilaf

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Mediterranean Diet Recipes: Turkish Garbanzo Bean Pilaf

Turkish Garbanzo Bean Pilaf

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Cook Time 35 minutes
Total Time 35 minutes
Servings 6
Calories 276 kcal

Ingredients
  

  • 28 ounces 1 can garbanzo beans, rinsed and drained
  • 1/2 cup sun dried tomatoes, soaked for 3 hours
  • 1/2 onion, chopped
  • 3 tbsp extra virgin olive oil 
  • 1 cup chicken or vegetable broth
  • 2 tsp butter
  • salt, to taste
  • 1/2 cup dry rice
  • fresh parsley as a garnish (optional)

Instructions
 

  • Drain and chop the sun dried tomatoes. Add 2 Tbsp olive oil, sun dried tomatoes, and onion to a pot and saute for 5 minutes. Add the chicken or vegetable broth and simmer for 5 minutes.
  • In another pot add 1 Tbsp olive oil and butter. Add the rice and mix well for 5 minutes.
  • Puree the sauce from the first pot and add it to the pot with rice.
  • Add the garbanzo beans and salt and cook for 20 minutes on low heat.
  • Cover with the lid and let sit for 15 minutes. Garnish with parsley.

Nutrition

Calories: 276kcalCarbohydrates: 37gProtein: 9gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 4mgSodium: 560mgPotassium: 536mgFiber: 7gSugar: 4gVitamin A: 225IUVitamin C: 4mgCalcium: 63mgIron: 3mg
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About the Author: Koula Barydakis
Koula Barydakis was born into a long tradition of eating and living Mediterranean on the Greek island of Crete. She is a chef who has worked in many of the top restaurants in Crete and in Greek Town in Toronto, Canada. Koula is the co-author of “Foods of Crete, Traditional Recipes of the Healthiest People in the World” and is currently completing her second cookbook. Koula teaches cooking classes to tourists in Crete and has been hired to teach classes in other countries as well.
Mediterranean Living

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