Shulbato- Bulgur cooked with Eggplants and Chickpeas in Tomato Sauce

This week i am going on a healthy tour and bringing some Mediterranean flavours home. This 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 DFT

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 flavours, 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

Shulbato- Bulgur cooked with Eggplants and Chickpeas in Tomato Sauce

  • Servings: 4
  • Time: 20minutes
  • Difficulty: medium
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shulbbatoIngredients

  • 1 cup bulgur/cracked wheat/ Dalia
  • 2 cups water
  • 1/2 cup chickpeas, boiled
  • 1 big eggplant, cut into chunks/discs
  • 1/2 cup peppers, cut into thick chunks
  • 2 tomatoes, cut into small chunks
  • 1 tablespoon tomato paste (thick) . Dilute in 2 tablespoons of water.
  • Salt to taste
  • Black pepper to taste
  • 1 medium size onions, cut into chunks
  • 1 tsp cumin seeds
  • 2 tsp oil

Garnishing

  • Lemon juice as needed
  • Parsley/coriander for garnish
  • Pine nuts/toasted almond slivers (Optional. Not more than 1tsp)

Method

  1. Begin with the oil in a pan (preferably non stick) and heat up. Add in the cumin seeds and let it splutter. Now, add in the peppers and onions and saute on medium high for about 3-4 minutes or till they get caramelized a bit.
  2. Next, add in the eggplant chunks and continue to saute till the eggplants start to turn translucent or mushy. Add in a little salt and pepper so that eggplants release some water. This will help in cooking without adding any extra oil or water.
  3. Next, add in the tomato paste diluted with water into the vegetables and cook for 2 more minutes.
  4. Add in the boiled chickpeas, bulgur and water to cook the Bulgur. Keep on high flame till Shulbato starts to boil. Once it start boiling, reduce the flame. Place a lid on the pan and cook on simmer for 5 more minutes or till done.

Serving size: This will yield 4 servings. Enjoy as is or with Yogurt on the side.

Note : To make it more nutritious and decrease the quantity of bulgur per serving, you may add in more vegetables of your choice. Try a variation with zucchini, red kidney beans, broccoli, mushrooms and corn.

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 flavours 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. Tomatoes 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.

Recipes from fellow bloggers :

shailja sonalswati vindhyaapsara paro sarikaanu

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17 Comments

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  2. This is something totally new for me … Looks delicious and comforting ..

  3. I did not know that this dish had such an interesting name! Looks wholesome and flavorful.

  4. Fabulous Shulbato Prachi! Loved the recipe. An avid baingan lover here!

  5. I love anything Mediterranean , this one is a keeper Prachi I am so going to try this.

  6. I had never heard of Shulbato until now. Thanks for introducing me to this very healthy dish!

  7. Such a healthy and ey way to fill your tummy…Perfect One pot healthy meal!

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  9. I love it . Another great use of Bulgar and the lovely colors of the chickpeas+ vegetables there I am drooling!

  10. As always loved your detailed write up. Very nice prachi

  11. Looks soo good Prachi. Your collage with the main ingredients always seem to take me straight to the heart of the recipe. The recipe sounds similar to upma we make. but never tried with eggplant, chick peas-must try soon. Perfect single pot dish for a quick meal.

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