Farmer’s Bulgur with Chicken Recipe

 

     Bulgur, or cracked wheat as known to the West, is a whole grain wheat that has been present in the Levantine and Turkish cuisine for millennia. The food of the region is derived from what the land produced, and in the Levants, wheat has always been a main crop, grown around the Euphrates and Tigris Rivers region; hence it has always been a main ingredient cherished in our cuisine. 

     This dish can be achieved using any grain, but bulgur gives it a special nutty flavour. I highly recommend Bulgur as part of the Ramadan Iftar spread as Bulgur is very healthy, low in calories and helps in weight loss as it maintains the sense of being full for a longer period of time compared to other foods. It has a low glycemic index which helps regulate blood sugar, high in fiber which improves the digestive system, not to mention its richness in iron, magnesium, thiamine. 

 

 

Ingredients: 

Servings: 7

  • 1 small chicken 
  • 1 onion, whole 
  • 2 bay leaf 
  • 1 onion, finely chopped 
  • 1 tin cooked chickpeas, or 260 g drained 
  • 2 cups coarse bulgur (cracked wheat) red or blond 
  • 1 teaspoon cumin seeds 
  • 1 teaspoon cracked black pepper 
  • 1 teaspoon seven spice, or garam masala 
  • 4 tablespoons vegetable oil 
  • 1.7 – 2 liters chicken stock 
  • Salt, to taste 
  • Handful of toasted almonds. 

 

Method: 

 

1. Boil the chicken skimming impurities that rise to the surface (the foam). 

 
 

 

  • Add the whole onion and bay leaf. Leave to boil 40 minutes or until the chicken is cooked, then discard the skin and bones. Keep the stock. 
  • In a skillet, sauté the onions in oil for about 1 minute then add the cumin seed and seven spice. Stir for 20 seconds tossing around. 
 
 

 

  • Rinse the bulgur, then add it to the onions and sauté for 3-4 minutes turning constantly. 
 
 

 

  • Add 1/3 of the chicken stock and let it boil as if making a risotto, then once it has almost evaporated add another 1/3 of the stock and give it a stir repeating the same process. Finally add the remainder of the stock and adjust the salt. 
 
 

 

  • When there is little stock left in the pan as seen in the picture, remove from the fire and add the chickpeas and mix. 
 
 

 

  • Immediately scatter the cooked chicken on the surface. 
 
 

 

  • Cover with foil and leave it to stand 15 minutes before serving. This a resting time and the bulgur will absorb the rest of the liquid. 
 
 

 

  • Just before serving top with parsley and toasted almonds. 

 

  • Serve with plain yogurt, tzatziki, Arabic salad and pickles. 
 
 

 

Tips: 

  • The bulgur can be cooked in a slow cooker adding all the liquid. 
  • The bulgur can be topped with grilled chicken or chicken breast as long as the grain is cooked in a chicken stock. 
  • To achieve a vegetarian/vegan dish simply use a vegan vegetable stock or bouillon. 

 

Per Serving: 740 Calories; 43g Fat (52.7% calories from fat); 45g Protein; 41g Carbohydrate; 9g Dietary Fiber; 194mg Cholesterol; 2428mg Sodium.