Turkish Barbunya Pilaki Recipe
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Turkish Barbunya Pilaki Recipe
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A light summer dish, perfect for the meze table or as an accompaniment to cold meats.
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Ingredients
- 1 kilogram borlotti beans (podded (they will weigh approximately 500 grams after podding))
- 3 medium carrots (peeled & sliced horizontally)
- 2 large tomatoes (roughly chopped)
- 2 large onions (peeled, halved & sliced into half moons)
- 1 green capsicum pepper (deseeded, quartered lengthwise & finely sliced)
- 4 cloves garlic (peeled & finely sliced )
- 3 tablespoons olive oil
- ½ teaspoon sugar
- 1 mug hot water
- 1 large handful flat leaf parsley (finely chopped)
- salt & pepper (to season)
- 1 wedge Fresh Lemon (to serve)
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Instructions
- In a large saucepan, gently heat your olive oil and add the sliced carrots.
- Allow to cook for a few minutes before adding the sliced onion and green pepper.
- Stir around for 5 minutes or so until the onion starts to sweat and turn transparent.
- Now add your chopped tomato, garlic and hot water.
- Add salt & pepper to taste and the sugar and stir it all together.
- Bring to the boil and then leave to simmer for approximately 10 minutes.
- Now add your fresh borlotti beans.
- Stir them in, partially cover your pan with a lid and leave the barbunya pilaki to simmer for 30 minutes.
- After 30 minutes, check to see if your beans are soft.
- Remove from the heat and add the barbunya pilaki to a serving dish and leave to cool.
- Once at room temperature, serve your barbunya pilaki with a squeeze of fresh lemon juice over the top and a garnish of chopped parsley.
Notes
- If you are using tinned barnbunya (borlotti) beans, use an 800 gram tin and drain the liquid. Rinse them and add them 10 minutes before the end of cooking time.
- If you are using tinned, chopped tomatoes, a 400 gram tin should be enough.
- All weights are approximate and you can add or reduce quantities slightly to suit your personal taste.
Nutrition Information
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Serving
1
Calories
182kcal
(9%)
Carbohydrates
22g
(7%)
Protein
8g
(16%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
194mg
(8%)
Potassium
532mg
(15%)
Fiber
8g
(32%)
Sugar
6g
(12%)
Vitamin A
5732IU
(115%)
Vitamin C
34mg
(38%)
Calcium
63mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 182 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 182kcal | 9% |
| Carbohydrates | 22g | 7% |
| Protein | 8g | 16% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 194mg | 8% |
| Potassium | 532mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 5732IU | 115% |
| Vitamin C | 34mg | 38% |
| Calcium | 63mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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