Shulbato- Bulgur cooked with Eggplants & Chickpeas in Tomato Sauce

This week i am going on a healthy tour and bringing some Mediterranean flavors home. It is a simple , one pot, non fussy meal which is great for a busy weekday lunch or a lazy weekend brunch. So, lets have some fun with eggplants, chickpeas and bulgur and create a comforting bowl of Shulbato !

Shulbato is my newest discovery in Mediterranean cooking and i instantly fell in love with it. When the team decided to come up with “one pot Meals”, my first response was to cook with Bulgur. I had some juicy eggplants and tomatoes in my refrigerator and i wanted to combine them with bulgur. As i started browsing the internet for ideas around those flavors, i came across this “less known” dish called Shulbato and i decided to give it a go ! Checkout the recipe 🙂

Shulbato- Bulgur cooked with Eggplants and Chickpeas in Tomato Sauce

Such a simple yet delightful recipe.. isn’t it ? The best part is that it all comes together in less than 30 minutes and it is one feast in itself. Shulbato is a great tasting dish with such simple ingredients and the tomatoes elevate not only the flavors of the peppers and the eggplant but brings out a beautiful appeal in the dish. Now, lets read on some benefits of this one pot wonder:

• Bulgur –

A cup of cooked bulgur contains 34 grams of total carbohydrates. When you eat foods with carbohydrates, your body breaks down the carbohydrates and releases them into your bloodstream as blood sugar, or blood glucose. Bulgur is naturally low-sodium, with only 9 grams of sodium per cup of cooked bulgur. A cup of cooked bulgur provides 8.2 grams of dietary fiber, making it a good option for individuals with diabetes.

• Eggplant –

Eggplant is  an excellent source of dietary fiber, which can help protect against type 2 diabetes and keeps the digestive system regular. The vitamins in eggplant consist primarily of vitamin A (in the form of beta-carotene), B vitamins, folate and vitamin C. Eggplant is also rich in minerals, boasting a large quantity of potassium, magnesium, calcium and phosphorous. With no fat, six carbs and 27 calories in a 1-cup serving, eggplant makes an excellent addition to any diet.

• Tomatoes

Tomatoes contain lycopene, a potent antioxidant known to help fight disease. These are also rich in potassium, phosphorus, calcium, vitamin A, C and K, folate and dietary fiber. A ½ cup serving of tomatoes is equivalent to 4 g of carbohydrates. Eat them raw, pureed, stewed, juiced or in a sauce; all tomato-based products are low in carbohydrates. When purchasing tomato-based products, be sure to choose “no sugar added” or “low sodium” varieties.

• Chickpeas

Chickpeas have 269 calories per cup, and are a good source of protein containing about 20 percent in content, which is equivalent to meat. They are an excellent source of dietary fiber. Chickpeas contain vitamins A, C, D, E and K and trace minerals such as copper, zinc and manganese, important for energy-producing enzymes. Chickpeas help prevent elevated blood sugar levels, making them a good choice for diabetics or if you have insulin-resistance or hypoglycemia.

So now that u know the goodness of these ingredients, when are u cooking Shulbato at home?

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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