Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Moroccan Pilaf with Pomegranate, Walnuts, and Chickpeas

Spices like cumin and sumac give this Moroccan Pilaf with Pomegranate, Walnuts, and Chickpeas its delicious Asian flavor.


65% 65/17/18 
Ω-6 (LA, 7g) : Ω-3 (ALA, 1.4g) = 5:1

Nutritional Information per person Convert per 100g
2000 kcal
Energy 404 kcal20.2%
Fat/Lipids 17 g23.7%
Saturated Fats 1.8 g8.9%
Carbohydrates (inc.dietary fiber) 58 g21.6%
Sugars 16 g18.3%
Fiber 15 g58.7%
Protein (albumin) 15 g30.4%
Cooking Salt (Na:121.5 mg)309 mg12.9%
A serving is 272g.Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per person with %-share Daily Requirement at 2000 kcal
VitVitamin K 106 µg141.0%
MinManganese, Mn 2.1 mg106.0%
VitVitamin C (ascorbic acid) 80 mg100.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 1.4 g72.0%
FatLinoleic acid; LA; 18:2 omega-6 7.0 g70.0%
MinCopper, Cu 0.67 mg67.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 124 µg62.0%
ProtTryptophan (Trp, W) 0.15 g59.0%
ProtThreonine (Thr, T) 0.53 g57.0%
ProtIsoleucine (Ile, I) 0.66 g53.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per person

Essential fatty acids, (SC-PUFA) 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 1.4 g72.0%
Linoleic acid; LA; 18:2 omega-6 7.0 g70.0%

Nutritional Information per person

Essential amino acids 2000 kcal
Tryptophan (Trp, W) 0.15 g59.0%
Threonine (Thr, T) 0.53 g57.0%
Isoleucine (Ile, I) 0.66 g53.0%
Phenylalanine (Phe, F) 0.71 g46.0%
Leucine (Leu, L) 1.0 g43.0%
Valine (Val, V) 0.70 g43.0%
Lysine (Lys, K) 0.72 g38.0%
Methionine (Met, M) 0.20 g22.0%

Nutritional Information per person

Nutritional Information per person

Essential macroelements (macronutrients) 2000 kcal
Phosphorus, P 335 mg48.0%
Potassium, K 903 mg45.0%
Magnesium, Mg 123 mg33.0%
Calcium, Ca 117 mg15.0%
Sodium, Na 122 mg15.0%

Nutritional Information per person

Essential trace elements (micronutrients) 2000 kcal
Manganese, Mn 2.1 mg106.0%
Copper, Cu 0.67 mg67.0%
Selenium, Se 24 µg44.0%
Iron, Fe 5.0 mg36.0%
Zinc, Zn 3.1 mg31.0%
Iod, I (Jod, J) 20 µg13.0%
Fluorine, F 11 µg< 0.1%

Ingredients (for servings, )

For the walnuts
2 ⅛ ozWalnuts, shelled
1 tbspPomegranate syrup (0.53 oz)
1 dashGround cumin (0.00 oz)
1 dashSalt (0.01 oz)
For the pilaf
12 ozBroccoli
½ Red chili pepper (0.09 oz)
1 dashSalt (0.01 oz)
2 clovesGarlic, raw, organic (0.21 oz)
1 tbspOlive oil (0.47 oz)
2 ¾ ozApricots dried, raw, no sulfur
8 ⅔ ozChickpeas, cooked
1 tspToasted sesame oil (0.16 oz)
½ tspGround cumin (0.05 oz)
½ tspCoriander seeds (0.03 oz)
½ tspTurmeric root (0.04 oz)
tsp, groundGround cardamom (0.01 oz)
9 ½ ozKamut (Khorasan wheat, khorassan), cooked
1 tbspApple cider vinegar (0.52 oz)
1 tspSumac (0.12 oz)
2 tbspCilantro (fresh coriander) (0.05 oz)


  • baking pan (springform pan)
  • skillet (frying pan)
  • stove
  • oven
  • baking sheet (cookie sheet)

Type of preparation

  • bake
  • chop or grind
  • sauté
  • dry roast


  1. To make the walnuts
    Preheat the oven to 325 °F (170 °C or gas mark 3). Line a small, rimmed baking sheet with parchment paper. In a small bowl, stir to combine all the ingredients. Toast for 10 minutes, stirring at least once halfway through to make sure the nuts don’t burn.

    In the original recipe, the authors use pomegranate molasses instead of pomegranate syrup (here and in Step 8).

  2. Lower the heat to 275 °F (140 °C or gas mark 1) and bake for another 8 minutes, or until the nuts aren’t sticky anymore. Let cool on the paper. Set aside.

  3. To make the pilaf
    Preheat the oven to 400 °F (200 °C or gas mark 6). Wash the broccoli and cut into florets. Deseed the chili pepper.

    The authors suggests using habañero or serrano peppers.

  4. Place the broccoli, salt, garlic, oil, and pepper in a 9-inch (23 cm) baking pan, and fold to combine. Roast in 10-minute increments, stirring after each increment, until the broccoli is tender and lightly browned, about 20 minutes total.

  5. Once cooled, mince the garlic and pepper, and slightly chop the broccoli.

  6. Finely slice the apricots and scallions and set to the side. Place the chickpeas, sesame oil, cumin, coriander, turmeric, and cardamom (all spices ground) in a skillet. Sauté on medium heat for 1 minute, to toast the spices. 

  7. Add the roasted broccoli, garlic, chili pepper, kamut, vinegar, sliced apricots, sumac, and thinly sliced scallions. Fold to combine, and cook on medium-low heat for another 2 minutes to meld the flavors. Adjust the seasoning if needed.

  8. Serving
    Serve warm or at room temperature with herbs and walnuts. Add a drizzle of pomegranate syrup and a pinch of sumac on top upon serving, if desired.

    The authors suggest using chopped fresh cilantro and parsley leaves for garnish.

Notes about recipe

Spices like cumin and sumac give this Moroccan Pilaf with Pomegranate, Walnuts, and Chickpeas its delicious Asian flavor.

Nutritional profile: This dish contains high levels of vitamin K. According to GDA guidelines, one serving of this recipe also covers the recommended daily requirement for vitamin C and manganese. The ratio of omega-6 to omega-3 fatty acids does not exceed the maximum recommended ratio of 5:1. Further information can be found at the following link: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

Walnuts: English walnuts (also called Persian walnuts or Circassian walnuts, Juglans regia) are the most common type of walnut in Central Europe. Walnuts are the nuts that have the highest content of alpha-linolenic acid (ALA). They are also rich in tocopherols, a group of four different forms of vitamin E, as well as many macroelements and trace elements.

Pomegranate syrup: Pomegranate syrup is an alcohol-free, sugar-sweetened fruit syrup that has a deep red color and is used in cocktails for flavor and to add color. When you are purchasing this product, make sure that it is authentic pomegranate syrup and not grenadine syrup.

Kamut: Kamut or Khorasan wheat is one of the oldest grains and related to the wheat we have today. The kernels of this ancient grain are almost twice as large as those of conventional wheat and more yellow in color.

Chickpeas: With an average of 20 g protein per 100 g, chickpeas are very high in protein and therefore a good addition to vegetables. Chickpeas (like many other legumes) are usually available in stores either dried or precooked (canned). While the canned version is of course more convenient and time-efficient, dried chickpeas that you cook yourself have a much better taste. And when you cook them at home, you can decide how firm you want them to be (canned chickpeas are often very soft, sometimes even mushy). In addition, canned foods often contain unnecessary additives or are already salted. It is therefore best to use the unprocessed version whenever possible.

Sumac: Sumac is a typical Arabic or oriental spice and is actually called Sicilian sumac, tanner’s sumach, or elm-leaved sumach. The spice is dried and usually sold in ground form. The tart dark red spice is often mixed with salt and is particularly popular in Turkish, Arabic, Kurdish, and Persian cuisine.

Cumin: As they have a similar name in many languages (e.g., in German: Kreuzkümmel and Kümmel), cumin and caraway are often confused. However, they actually aren’t closely related and have a very different flavor. Cumin is often used in Indian, Turkish, and Greek cuisine.


Cooking kamut: It’s best to let the kamut soak in water overnight before cooking it the next day. Make sure to pour off the soaking water and use new water to cook it in.

Alternate preparation

Buying canned chickpeas: If you are going to use the quick variety, as the author suggests here, then make sure to buy organic chickpeas. These are often processed more gently, and most importantly they usually contain very few or no additives at all. It is better to buy organic chickpeas in glass jars (organic brands often choose glass jars). These do not contain any aluminium or BPA (bisphenol A) and are more environmentally friendly.

Making your own pomegranate syrup: If you would like to make your own pomegranate syrup, we would recommend trying out of these recipes:
Pomegranate Syrup
Pomegranate Syrup with Orange and Vanilla Flavor